CrossFit Inventive – CrossFit

Warm-up

Frog stretch 90 sec

Couch stretch 60 sec each side

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Cycle through 2 sets:

10/7 cal Bike

10 Banded SLDL

10 Banded Glute bridges

5 Scap pulls

5 kipping swings

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Strength:

Metcon (No Measure)

14 Minute EMOM:

ODD: 3 x Pause Front squat, 3 sec in bottom position.

EVEN: 3 x Tempo Deadlift @3030

Choose own weight for both movements.

Share Bars in big classes. One start on DL, the other on FS.

Metcon (AMRAP – Rounds and Reps)

Complex:

12 Min AMRAP:

1 x Deadlift + 1 x Power Clean + 1 x Hang Power Clean + 1 x Squat Clean + 1 x Front Squat @80/50kg

1 Bar Muscle Up

*Increase BMUP up by 1 rep after each Complex

*If you drop the bar at any stage during the complex, re do that complex.

RX=60/40kg

Scaling options for BMUP:

Banded Bar Muscle up

C2B/Pull-ups up by 2 reps per round

Ring Dips up by 2 reps per round

Ring Rows up by 2 reps per round