CrossFit Inventive – CrossFit

Warm-up

Green banded Mobility

Couch stretch 60 sec each side

Glute stretch 30 each side

30 sec wrist stretch E/S

30 sec calf stretch E/S + 30 calf pumps

Activation:

10 Red Banded Pass throughs

20 single unders

20 red banded pull aparts

20 Double unders/ scale to singles

10 HRPU

20 single unders

20 Green banded SLDL

20 Double unders/Scale to singles

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Strength:

Power Clean (Pausing Power clean + Power clean)

On every 90 sec x 5 sets.

1 x Pausing power clean +

1 x Power clean

2 second pause at knee

2 sec pause in catch

Set 1- 60%

Set 2- 63%

Set 3- 66%

Set 4- 69%

Set 5- 72%

Record 72%

Work percentages of your 1RM Clean.

Clean (For Percentage purposes only)

Zoolander (Time)

3 Rounds:

100 Double Unders

20 Bar facing burpees

10 Power cleans

Round 1: 70/47.5kg

Round 2: 83/61kg

Round 3: 102.5/70kg

20 min cap