CrossFit Inventive – CrossFit

Warm-up

Frog Stretch 2 mins

Couch stretch 60 sec E/S

30 sec Banded ankle mobility

30 Sec Wrist stretch

30 Sec Twisted Cross Stretch E/S

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2 Rounds

20 Sec L Hang (pull-up bar)

5 Assisted Pistols each side (rings/upright)

Boys 15 burpees each round

ladies 5 burpees each round

(Pay toilet electricity bill)

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Barbell

10 wrist rotations

5 Front Squats

5 power cleans

5 Squat cleans

Clean (15 minutes to Establish 1RM )

Build to heavy, but “Safe” 1 RM (rep max)

To pull under the heavier weight, you should aim to squat clean.

Metcon (No Measure)

15 Minutes of Practice:

2 Rope Climb

20 Alternating Pistols

100m Deadball Carry @stomach

Aim for 3 rounds.
SUBS

ROPE CLIMB

Reduce Height

Climb as High as Possible

3 Laying to standing climbs

1 Rope Climb

10 Strict Pull-up bars

PISTOLS

Reduce Reps

1 Minute of Practice

Single Leg Squats to Box or Bench

Lateral Box Step-ups Video

DEADBALL CARRY

Double Kettlebell or Dumbbell Front Rack Walk

Farmers Carry

200 METER RUN

250 Meter Row

500 Meter Bike Erg

200 Meter Ski Erg

12/9 Calorie Assault