CrossFit Inventive – CrossFit
Warm-up
Upper Body
1. Front Rack Stretch – 0:30
2. Wrist Stretches – 30 e/s
3. Puppy Dog Pose – 1:00
Lower Body
1. Pigeon Stretch – 0:30/side
2. Samson Stretch – 0:30/side
3. Squat Hold – 0:30 (drive knees out)
4. Calf Stretch 0:20 e/s
Activation
2 laps Halo Crab Walks
20 Halo Glute Bridges
30 Calf Pumps
50 Dubz/50 singles
———
Barbell
3 Front Squars
3 Back Squats
3 Power Cleans
Front Squat (Stamina Squats @60% of your 1RM Front Squat)
Stamina Squats
On the Minute x 10 (5 Rounds):
Min 1 – 4 Front Squats
Min 2 – 8 Back Squats
*Same weight for all working sets.
Aim for 3 building sets before we start the 10 min EMOM.
Metcon (Time)
“Wonderworld”
For Time:
100 Double Unders
21 Power Cleans
21 Barbell-Facing Burpees
100 Double Unders
15 Power Cleans
15 Barbell-Facing Burpees
100 Double Unders
9 Power Cleans
9 Barbell-Facing Burpees
Power Clean – 70 / 45 kg
Modifications
100 DOUBLE UNDERS
– 150 Single Unders
– 1:30 of Practice
POWER CLEANS
– Lighter Load
– Double Dumbbell Power Cleans
– 2x Reps Alternating Single Dumbbell Power Cleans
BARBELL-FACING BURPEES
– Burpees to Target
– Regular Burpees
– Lateral Burpees Over Bar
