CrossFit Inventive – CrossFit

Warm-up

Couch stretch 1 min each side
Lower back/hipflexor 30 each side
Spiderman Lunge Hold 30 each side
Puppy Dog Pose 1 minute
Table top stretch 30 seconds
——————–
Activation
20 red banded pull aparts
10 Pass through
10 Press each side
—-
10 Scap Pulls
10 Kipping swings
5 Kipping Knee Raises
5 Strict pull-ups/Ring Rows
—–

Metcon (Weight)

5 Sets: Running 16 Minute Clock
(Your rest period will be changing weight)

Set 1- 5 Bar MUP + 10 Power Cleans @50/35kg
Set 2- 5 Bar MUP + 8 Power Cleans
@60/40kg
Set 3- 5 Bar MUP + 6 Power Cleans
@70/45kg
Set 4- 5 Bar MUP + 4 Power Cleans
@80/50kg
Set 5- 5 Bar MUP + 2 Power Cleans
@90/55kg
Choose each power clean weight that you can do all sets unbroken.
Your score will be the last completed weight you achieve.
EG. If you complete set 5 of the power cleans unbroken, your score will be 90 or 55kgs
Bar Muscle ups do not have to be done unbroken.
Scale BMUP to C2B/Butterfly/Kipping Pull-ups.
Scale Power clean weight as needed.

Metcon (Time)

“PIPE DOWN”
For Time:
21-15-9
Power Cleans 40/30kg
Hand- Release Push-ups

Directly into:

21-15-9
Push Press 40/30kg
T2B