CrossFit Inventive – CrossFit
Warm-up
Couch stretch 60 sec e/S
3- Way Green banded Shoulder mobility
Wrist Forearm stretch 30 Sec front/back
————–
Activation:
4 laps Halo banded Crab walks
20 red banded pull aparts
10 pass throughs
10 press each side
———–
Barbell:
10 wrist rotations
5 Front squats
3 power cleans
3 strict press
3 push press
3 push jerk
1 round of complex
2 Power Cleans 2 Front Squats 2 Push Jerks (On Every 90 sec x 7 )
Build to Moderate/Heavy weight if possible or stay light and focus on form.
Metcon (Time)
For Time:
30-20-10:
Power Cleans
Front Squats
Push Jerks
RX = 50/35KG
*Scale weight as needed.
DESCRIPTION
Today’s workout focuses on light weight, high-rep barbell cycling
Over the 3 rounds, we’ll complete 180 total reps on the barbell
For this reason, choosing the correct weight is important
The most challenging movements will likely be the front squat or push jerk
Pick a load for this workout that allows you to complete 30+ reps of these unbroken when fresh
The intended time range for this workout is between around 10-15 minutes
