CrossFit Inventive – CrossFit

Warm-up

Glute stretch 1 minute each side

Lower Back Hipflexor 30 sec each side

Spiderman lunge hold 30 sec each side

Twisted cross 30 sec each side

———————–

4 laps banded crab walks

1 lap inchworm

1 minute machine

1 minute plank hold

———————

Barbell progressions for todays complex

2 Muscle Cleans 1 Pausing High Hang Power Clean 1 Pausing Hang Power Clean 1 Pausing Low Hang Power Clean (On every 90 seconds x 5 Sets)

No Pause in the muscle clean. Pause for 1 second at each Hang position and catch position. This is a Primer purely focusing on technique. Build only to a moderate weight.

Hold onto the bar for the entire complex.

Metcon (Time)

For Time:

21-15-9

Power Clean 60/40kg

Lateral Bar Burpees

Buy out:

800m Row
No buy in but push the pace on the machine to finish todays workout.

Row Subs

Double amount bike erg

Scale Power clean weight as needed

Ski 800m Men/650m for Females