CrossFit Inventive – CrossFit
Warm-up
5 Mins Foam Roller
1 Carpark Run
1 Lap Inchworm 1 Push-up
0:30 Sec Spiderman Lunge Hold (Rotation)
Front Rack 0:30
Wrist 0:30
20 Scorpions F/B
Lower Back/Hipflexor 0:30 e/s
Calf 0:30 e/s
30 Calf Pumps
————-
ACTIVATION
10 Barbell Good Mornings
10 Wrist Rotations
5 Front Squats
3 Power Cleans
30 Dubz/ 40 Singles
——–
Build to Clean Weight
Metcon (Time)
For Time:
50 Power Cleans 70/45kg
300 Double-unders
1600m Run
(Cap 30:00)
50 POWER CLEANS
– Reduce load
– Reduce Reps
– Dual Dumbbell
300 DOUBLE-UNDERS
– Reduce Reps
– 4:00 MIns of Dubz Practice
– 450 Singles
1600M RUN
– Reduce Distance
– 2,000/1600m Row
– 1600/1300m Ski erg
– 4,000/3500m Bike erg
