CrossFit Inventive – CrossFit
Warm-up
5:00 Foam Rolling
Green Banded Shoulder Mobility
Lower Back Hipflexor 0:30 e/s
Glute 0:30 e/s
Spiderman 0:30 e/s
Wrist 0:30 e/s
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ACTIVATION
10 Wall Squats
5 Scap Pulls
10 Hollow Rocks
5 Kipping Knee Raises
3 Strict Pull-ups/5 Ring Rows
Barbell:
10 Wrist Rotations
5 Front Squats
3 Power Clean
3 Squat Cleans
Squat Clean (Warm-up sets: 3-3-3-2-2-1)
Once You Have completed the above warm-up sets take 10 minutes to establich 1 RM Squat Clean.
Power If you can’t squat.
Metcon (Time)
Go Every 3:00 x 6 Sets:
15/12 Calories Row
12 Wallball 9/6kg
9 Toes To Bar
Score is Slowest round of the 6.
Aim To be consistent as possible each round.
SUBS
15/12 CALORIE ROW
– 15/12 Cal Bike erg
– 12/10 Cal Ski erg/AD
WALLBALL
– Reduce Load
– Weight Squat
– Air Squats
TOES TO BAR
– Reduce reps
– Knees To Elbows
– Kipping Knee Raisers
– 9 V-ups
– 12 Abmat Sit-ups
