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



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