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