CrossFit Inventive – CrossFit
Warm-up
Banded Shoulder Mobility
1 minute Lower Back/Hipflexor each side
1 minute Glute Stretch
1 Minute spiderman lunge hold
30 second wrist stretch front/back
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Barbell:
10 Wrist rotations
5 Front Squats
5 Power clean
3 squat cleans
3 split jerks
3 clean and jerks
Clean and Jerk (On Every minute x 10)
Power or squat clean is up to you. Looking for Split Jerk to finish off the movement.
Build as you feel, but keep it safe!
Stay light and focus on form if need be.
Metcon (Time)
5 Rounds For Time:
5 Clean & Jerk @70/45kg
5 Bar Muscle Ups
5 Squat Cleans @70/45kg
15 Toes To Bar
Scale weight as needed
8 Pull-up variations if you cannot do bar muscle ups
Knees to elbows
knee raises
Abmat sit-ups
