CrossFit Inventive – CrossFit
Warm-up
5 Mins Foam Rolling
Banded Lower Body
Front Rack 0:30
Twisted Cross 0:30
———–
Barbell:
10 Good Mornings
10 Wrist Rotations
5 Deadlifts
3 Power Cleans
3 Front Squats
3 Hang Squat Cleans
3 Clean & Jerks
Deadlift (3-3-3-3-3-3 Record Heaviest 3)
Building up over 6 Sets of 3 Reps.
Use The first set of 3 weighted reps as an extra warm-up set. Rest as needed between sets.
If you don’t want to build heavy, find one comfortable weight and complete the 6 sets. Make sure to take 1:00-90s Rest Between sets.
Metcon (Time)
18 Deadlifts 100/70kg
15 Lateral Bar Burpees
15 Power Cleans 80/50kg
15 Lateral Bar Burpees
12 Hang Squat Cleans 60/40kg
15 Lateral Bar Burpees
9 Clean & Jerk 40/30kg
15 Lateral Bar Burpees
Cap 20:00
