CrossFit Inventive – CrossFit
Warm-up
5 Mins Foam Rolling
Couch 1:00 e/s
Frog 2:00
Front Rack 1:00
Wrist 0:30
30 Calf Pumps
——
2 Laps Halo Crab Walks
20 Halo Glute Bridges
20 Banded Good Mornings
40 Dubz/70 Singles
——
Barbell:
10 Wrist Rotations
5 Front squats
3 Power Cleans
3 Squat Cleans
—-
8 Mins to Build to todays Squat Clean Weight.
Metcon (Time)
For Time:
100 Double-unders
50 Calorie Bike erg
5 Squat Cleans
80 Double-unders
40 Calorie Bike erg
4 Squat Cleans
60 Double-unders
30 Calorie Bike erg
3 Squat Cleans
40 Double-unders
20 Calorie Bike erg
2 Squat Cleans
20 Double-unders
10 Calorie Bike erg
1 Squat Clean
Barbell: 102.5/70kg
(Cap 30:00)
SUBS
DOUBLE-UNDERS
– Double the amount in singles.
– ScaleNumbers if need be.
50 CALORIE BIKE ERG
– Same Cals Row.
– Same Cal Ski For Males, Reduce 5 Cals each round for Females.
SQUAT CLEANS
– If your under 50% of todays RX weight, double the reps each set.
– If you have any issues with squats, Power Clean.
– Deadlift RX weight at Double reps each set.
