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