CrossFit Inventive – CrossFit

Warm-up

Foam Roller

Lats 1 Min each side



Puppy Dog Pose Hands on roller 1 minute

Front Rack stretch 30 sec

Wrist Stretch Front Only 30 sec

——

Glute Stretch 30 sec e/s

30 Sec Squat Hold (Knees out)

Calf Stretch 20 e/s

30 Calf Pumps

———

Barbell:

10 Wrist rotations

3 Front squats

3 Push Press

3 Hang Clusters



10 Scap Pulls

10 Kipping Swings

Metcon (Weight)

Hang Cluster Ladder

On the 1:30 x 6 Sets:

Set 1 – 10 Chest To Bar Pull-Ups + 3 Hang Clusters

Set 2 – 10 Chest To Bar Pull-Ups + 3 Hang Clusters

Set 3 – 10 Chest To Bar Pull-Ups + 2 Hang Clusters

Set 4 – 10 Chest To Bar Pull-Ups + 2 Hang Clusters

Set 5 – 10 Chest To Bar Pull-Ups + 1 Hang Cluster

Set 6 – 10 Chest To Bar Pull-Ups + 1 Hang Cluster
Stimulus

– Pull-ups do not need to be completed unbroken but should be completed within 30s. Reduce reps if needed.

– Score:Total weight lifted over the 6 sets. Note changes (if any) to your pull-ups in your notes. Your heaviest lift will show on the leaderboard.

Metcon (Time)

For Time:

3 Rounds:

15 Front Squats

25 Double-Unders

1,000m/800m Row

3 Rounds:

12 Shoulder To Overhead

25 Double-Unders

1,000m/800m Row

3 Rounds:

9 Hang Clusters

25 Double-Unders

Barbell – 42.5 / 30 kg

20 min cap
Modifications

FRONT SQUAT | THURSTERS | CLUSTERS

– Lighter Bar load

– Double Dumbbell

DOUBLE UNDERS

– 50 Singles

– 30 Seconds Of Practice

1,000/800 METER ROW

– 2,000/1,600m Bike

– 800m/600m Ski Erg

– 800m Run