CrossFit Inventive – CrossFit
Warm-up
Glute 1:00 e/s
Lower Back/Hipflexor 0:30 e/s
Samson + Tricep 0:30 e/s
Puppy Dog 0:30 e/s
Calf 0:30 3/s
30 Calf Pumps
—–
ACTIVATION
10 Barbell Good Mornings
10 Barbell Wrist Rotations
3 Power Clean
3 Push Jerks
3 Clean & Jerks
1 Rope Climb/3 Laying To Standing Roper Climbs
—–
Build To Clean & Jerk Weight
Metcon (Time)
For Time:
30 Clean & Jerks 61/42.5kgs
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees
Cap 40:00
SUBS
30 CLEAN & JERKS
– Reduce Loading
1 MILE RUN
– 2,000/1,600m Row
– 1,600/1,300m Ski
– 4,000/3,300m Bike
ROPE CLIMBS
– Reduce Reps
– As High as you can Climb
– 3 Laying To Standing
– 3 Strict Pull-ups + 3 Knees To Chest = 1 Rope Climb
– 6 Alt Dumbbell Plank Rows = 1 Rope Climb
