CrossFit Inventive – CrossFit

Warm-up

Couch stretch 1 min each side

Lower back/hipflexor 30 each side

Spiderman Lunge Hold 30 each side

Puppy Dog Pose 1 minute

Table top stretch 30 seconds

——————–

Activation

20 red banded pull aparts

10 Pass through

10 Press each side

—-

10 Scap Pulls

10 Kipping swings

5 Kipping Knee Raises

5 Strict pull-ups/Ring Rows

—–

Metcon (Weight)

5 Sets: Running 16 Minute Clock

(Your rest period will be changing weight)

Set 1- 5 Bar MUP + 10 Power Cleans @50/35kg

Set 2- 5 Bar MUP + 8 Power Cleans

@60/40kg

Set 3- 5 Bar MUP + 6 Power Cleans

@70/45kg

Set 4- 5 Bar MUP + 4 Power Cleans

@80/50kg

Set 5- 5 Bar MUP + 2 Power Cleans

@90/55kg
Choose each power clean weight that you can do all sets unbroken.

Your score will be the last completed weight you achieve.

EG. If you complete set 5 of the power cleans unbroken, your score will be 90 or 55kgs

Bar Muscle ups do not have to be done unbroken.

Scale BMUP to C2B/Butterfly/Kipping Pull-ups.

Scale Power clean weight as needed.

Metcon (Time)

“PIPE DOWN”

For Time:

21-15-9

Power Cleans 40/30kg

Hand- Release Push-ups

Directly into:

21-15-9

Push Press 40/30kg

T2B