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
