CrossFit Inventive – CrossFit

Warm-up

Glute Stretch 1 minute each side
Spidserman Lunge Hold 30 Seconds each side
Puppy Dog pose 30 seconds
30 sec Wrist forearm front/back
Calf stretch 30 seconds each side
40 Calf pumps
—————–
Activation
200m run
3 inchworm 1 push-up
5 Frog Hops
200m Run
5 Frog Hops
3 Inchworm 1 push-up
—————–

Metcon (Weight)

Power Clean Technique
On every 90 sec x 4 sets
2 Muscle Cleans
2 Pausing Hang Power Cleans
2 Power Cleans
DESCRIPTION
We are going to work on some power clean technique.
Use this as an opportunity to really dial in technique with lighter loads before our conditioning piece.
We want to complete this complex in one unbroken set.
* 2 Muscle Cleans
* 2 Second pause in receiving position.
* 2 Power Cleans

Metcon (Time)

“Born to Run”
For Time:
400 Meter Run, 21 Burpees
400 Meter Run, 15 Burpees
400 Meter Run, 9 Burpees
200 Meter Run, 9 Power Cleans
200 Meter Run, 15 Power Cleans
200 Meter Run, 21 Power Cleans

RX=60/40kg
SUBS
400 METER RUN
500 Meter Row
1000 Meter Bike Erg
400 Meter Ski Erg
25/18 Calorie Assault
POWER CLEANS
Reduce weight as needed.