CrossFit Inventive – CrossFit
Warm-up
Couch 1:00 e/s
Banded Hammy/Adductor/Lower back
Glute 0:30 e/s
Twisted Cross 0:30 e/s
Front rack 0:30
Wrist 0:30
—-
ACTIVATION
20 Body Weight Glute Bridges
20m Walking Lunges
10 Scap Pulls
5 Kipping Swings
3 Strict Pull-ups
Metcon (Weight)
POWER CLEAN CONDITIONING
3 Sets x 7 Unbroken Power Cleans
3 Sets x 5 Unbroken Power Cleans
3 Sets x 3 Unbroken Power Cleans
Rest 1:00 minute after each lift.
– Athlete chooses own weight.
– Miss a lift and you score 0 for that set.
– Score is Total Load Lifted.
Complete all sets of 7, then 5’s, finishing with 3 sets of 3 Reps.
Metcon (AMRAP – Reps)
Every 2:30 x 4 Sets:
15m Dual Dumbbell Walking Front Rack Lunges:
Max Bar Muscle-ups in Remaining Time.
– Score Total Muscle-ups
Break as many times as you like. The Dumbbells must be facing forward and no resting the dumbbells behind the head or releasing the grip.
SUBS
DUAL DB FRONT RACK LUNGE
– Reduce Load
– Reduce Distance
– Body weight
– 20 Reverse Lunges
BAR MUSCLE-UPS
– Banded
– Jumping
– Chest To bar
– Chin Over bar
– Banded Chin Over bar
– Ring Rows
