CrossFit Inventive – CrossFit
Warm-up
20 Scorpions F/B
Lower Back/Hipflexor 0:30 e/s
Glute 0:30 e/s
Spiderman 0:30 e/s
Front Rack 0:30 e/s
3 Way Puppy Dog 0:30
Wrist 0:30
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ACTIVATION
10 Scap Pulls
5 Kipping Swings
3 Strict Pull-ups
——–
BARBELL
10 Good Mornings
10 Wrist Rotations
5 Front Squats
5 Power Cleans
3 Squat Cleans
1 x Power clean + 1 x Squat clean (EMOM 10)
Building Safley over the 10 sets where possible.
Stay moderate if your a beginner and focus on form.
Metcon (Time)
For Time:
10-9-8-7-6-5-4-3-2-1
Power Cleans 70/45kg
5 Bar Muscle-ups Between Each Set.
Starting with 10 Power Cleans follow on with 5 Bar Muscle-ups. Keep working through down the rep range until you complete 1 Power Clean and 5 Bar Muscle-ups. SUBS Below.
SUBS
POWER CLEANS
– Reduce Load
– Sub Dumbbells
BAR MUSCLE UPS
– Reduce Reps
– Banded
– Jumping Box Muscle-ups
– C2B
– Kipping Pull-ups
– Strict
– Strict Banded
