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
