CrossFit Inventive – CrossFit
Warm-up
Banded Shoulder Mobility
Couch 1:00 E/S
Spiderman 0:30 e/s
Glute 0:30 e/s
Wrist 0:30 e/s
——–
ACTIVATION
10 Good Mornings
10 Barbell Wrist Rotations
3 Power Cleans
3 Front Squats
3 Squat cleans
3 Split Jerks
2 Squat Clean & Split Jerk
Clean and Jerk (EMOM 10)
This is not testing. No silly lifts!
Building Safely over the 10 sets.
If you are a beginner, stay light and focus on form.
Metcon (Time)
For Time:
20 Kipping Handstand Push-ups
30 Toes To Bar
40 Dumbell Box Step-ups 24/20
50 Pull-ups
RX DUMBBELLS 2 X 22.5/15KGS
SUBS
KIPPING HSPU
– Use raises
– Dual Dumbell Push Press
– Box HSPU
TOES TO BAR
Kess To Elbows
– Kipping Knee Rases
– Abmat Sit-ups
DUMBBELL BOX STEP UPS
– Reduce Load
– Body weight
50 PULL-UPS
– Best Chin over bar pull-ups
– Ring Rows
– Dual DB Bent Over Rows
