CrossFit Inventive – CrossFit

Warm-up

Frog Stretch 90 Sec

Couch Stretch 30 Sec each side

30 Sec Lower back/Hipflexor Each side

Puppy Dog Pose 30 Sec

30 Sec wrist forearm Stretch

Calf Stretch 20 Sec Each Side

Activation

3 Sets

3 Inchwrom 1 Push-up

10 Alternating Calf Pumps

10 Hollow Rocks

10 Air Squats

1 x Hang Power Clean 1 x Power Clean (7 Minute EMOM)

Increase weight as needed.

Beginners stay light and focus on form.

Record Heaviest lift of the 7 attempts.

Aim for no Messy missed attempts.

Metcon (AMRAP – Reps)

Capacity Builder

[On the 0]: 21 Power Cleans 60/40

[On the 2]: 21 Box Jump Overs (30″”/24″”)

[On the 4]: 21 Front Squats 60/40

[On the 6]: 21 Power Cleans 60/40

[On the 8]: 21 Box Jump Overs (30″”/24″”)

[On the 10]: 21 Front Squats 60/40

[On the 12]: 21 Power Cleans 60/40

[On the 14]: 21 Box Jump Overs (30″”/24″”)

[On the 16]: 21 Front Squats 60/40
DESCRIPTION

With rest built into this capacity builder, look to get outside your comfort zone with big, fast sets

You’ll have 2 minutes to complete each of the 9 stations

After finishing the work, you’ll rest with whatever time remains in the 2 minute window

In order to ensure enough rest and the proper stimulus, cap each window at 1:30

Record the total reps recored at each station

Your score will be the sum total reps of all 9 times

BARBELL MOVEMENTS

Choose one weight for both of these barbell movements, based on the one that is more challenging for you

These should be light-moderate loads that you could cycle for 15 + reps unbroken when fresh

Within the workout, these sets are ideally completed with 1 break maximum

Like the power cleans, the front squat will also start with the bar on the ground instead of in a rack

BOX JUMP OVERS

There is no need to stand to full extension on top of the box

You can complete this station either lateral or box facing

You can step off the box, but should jump up to the box to count these as RX “