CrossFit Inventive – CrossFit
Warm-up (No Measure)
Carpark run
10 forward/Lateral leg swings
5 inchworm 1 push up
30 sec glute stretch each side
30 sec spiderman lunge hold
20 scorpions front
30 sec lower back/hip flexor stretch E/S
Glute activation:
3 x 10 steps each way of red banded crab walks.
Thruster (3-3-3-3-3-3-3-3)
Build to a heavy triple Thrusters from the rack using ONLY the 8 sets of 3.
No Push jerking the movement.
Record heaviest 3.
Metcon (Time)
3 rounds for time:
3 x Squat clean @60/40
6 x Push jerk @60/40kg
9 x Front squats @60/40kg
12 x Deadlift @60/40kg
NO cap Coach’s call depending on time left in session.
Find a weight that you can cycle through each round with minimal breaks!
