CrossFit Inventive – CrossFit
Warm-up
Banded Shoulder Mobility
Couch 1:00
Lower Back/Hipflexor 0:30 e/s
30 Sec Static Squat Hold ( Push Knees out)
Wrist 0:30 F/B
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ACTIVATION
2 Rounds
10 Banded Pull-aparts
10 Banded Press e/s
3 inchworm 1 Push up
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Barbell:
10 Wrist Rotations
10 Good Mornings
5 Strict Press
5 Power Cleans
Strict Press (Go Every 2 Minutes)
Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension.
3 x 10 at the same weight.
At the complete of the 3rd set, deduct roughly 5-10% of your weight, without rest complete 1 x Max Rep Set.
*Record max rep set (reps & weight) in comment box.
If your sharing a Bar. You must complete the 3rd set and the drop set before partner 2 does theirs. Drop set needs to be done under fatigue.
Metcon (Time)
3 Rounds For Time:
250m Row + 5 Power Cleans
500/400m Row + 9 Power Cleans
750/600m Row + 13 Power Cleans
* Barbell RX= 70/47.5kg
* Reset Monitor every set.
250 METER ROW
– 500m Bike
– 200m Run
– 200m Ski
500 METER ROW
– 1000m Bike
– 400m Run
– 400m Ski
750 METER ROW
– 1500m Bike
– 600m Run
– 600m Ski
POWER CLEANS
– Reduce Load
– Reduce Reps
– Double Dumbbell