CrossFit Inventive – CrossFit

Warm-up

COUCH STRETCH 60 SEC E/S

GREEN BANDED SHOULDER MOBILITY

LOWER BACK/HIPFLEXOR 30 E/S

WRIST FOREARM 30 SEC E/S

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ACTIVATION

CARPARK RUN

20 GREEN BANDED SLDL

10 HRPU

10 SCAP PULLS

5 KIPPING SWINGS

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BARBELL

3 CLEAN PULS

3 POWER CLEANS

2 PUSH JERK

2 SPLIT JERK

1 ROUND OF THE COMPLEX

1 Clean Pull + 1 Power Clean + Jerk (On every 90 x 6 Build to a heavy single))

Beginners stay light and focus on form

Jerk can be Push jerk or Split Jerk

Record heaviest lift

Metcon (Time)

“7 Wonders”

3 Rounds:

7 Deadlifts 80/50

5 Bar Muscle-ups

3 Push Jerks 80/50

500m Run

3 Rounds:

7 Deadlifts 80/50

5 Bar Muscle-ups

3 Push Jerks 80/50

500m Run

3 Rounds:

7 Deadlifts 80/50

5 Bar Muscle-ups

3 Push Jerks 80/50
SUBS

BAR MUSCLE-UPS

Reduce Reps

Max Reps in 1-2 Sets (5 Max)

Banded Bar Muscle-ups

Jumping Bar Muscle-ups

10 Chest to Bar/Kipping/Butterfly Pull-ups