CrossFit Inventive – CrossFit
Warm-up (No Measure)
Red banded warm-up
Car park run
10 leg swings each forward/Larteral
30 sec spiderman lunge hold
30 sec glute stretch
20 sorpions front/back
30 sec lower back hip flexor
2 rounds:
5 inchworms 1 push-up
10 hollow rocks
5 Kipping swings
5 Wall squats
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Strength:
Clean (8 Min EMOM X 1 Rep )
Start @60% of your 1RM and increase by 2.5-5kg per round over 8 rounds. Record heaviest final lift/weight. Do not record missed lift/weight.
Aim to finish 2.5kg heavier than last week.
No second attempts on missed lifts in the same minute.
Re do the same weight in the next minute for that weight to count if its within the 8 rounds.
Metcon (Time)
3 rounds for time:
20 x Hang power clean@50/35kg
50 x Double unders