CrossFit Inventive – CrossFit

Warm-up

Glute Stretch 1 minute each side

Spidserman Lunge Hold 30 Seconds each side

Puppy Dog pose 30 seconds

30 sec Wrist forearm front/back

Calf stretch 30 seconds each side

40 Calf pumps

—————–

Activation

200m run

3 inchworm 1 push-up

5 Frog Hops

200m Run

5 Frog Hops

3 Inchworm 1 push-up

—————–

Metcon (Weight)

Power Clean Technique

On every 90 sec x 4 sets

2 Muscle Cleans

2 Pausing Hang Power Cleans

2 Power Cleans
DESCRIPTION

We are going to work on some power clean technique.

Use this as an opportunity to really dial in technique with lighter loads before our conditioning piece.

We want to complete this complex in one unbroken set.

* 2 Muscle Cleans

* 2 Second pause in receiving position.

* 2 Power Cleans

Metcon (Time)

“Born to Run”

For Time:

400 Meter Run, 21 Burpees

400 Meter Run, 15 Burpees

400 Meter Run, 9 Burpees

200 Meter Run, 9 Power Cleans

200 Meter Run, 15 Power Cleans

200 Meter Run, 21 Power Cleans

RX=60/40kg
SUBS

400 METER RUN

500 Meter Row

1000 Meter Bike Erg

400 Meter Ski Erg

25/18 Calorie Assault

POWER CLEANS

Reduce weight as needed.