CrossFit Inventive – CrossFit
Warm-up
Couch 1:00 e/s
Glute 0:30 e/s
Twisted Cross 0:30 e/s
3 Way Puppy Dog Pose 0:30 of Each
Wrist 0:30 F/B
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P1:
1 Round
10 Scap Pulls
5 Kipping Knee Raises
10 Alt Hang Power Snatch (Choose own weight)
1 Rope Climb/3 Laying to Standing
P2:
10 Barbell Wrist Rotations
5 Power Cleans
5 Strict Push-Ups
10 Air Squats
(Swap)
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Set Up for WOD
Metcon (2 Rounds for reps)
You Go, I Go…
AMRAP 15:
10 Alternating Hang Power Snatch 22.5/15
5 Toes To Bar
1 Rope Climb
REST 3:00 MINUTES
AMRAP 15: “THE CHIEF”
3 Power Cleans 60/40kg
6 Push-ups
9 Air Squats
In Both AMRAP’S,
Partner 1 will complete a whole round, while partner 2 rest. Partner 2 completes a whole round while Partner 1 is resting.
Complete as many rounds and reps as possible in AMRAP 1 and 2 between you.
Who ever started the first AMRAP, starts second, in the second AMRAP.
Score rounds and reps seperate for each AMRAP.
SUBS
ATL DB HANG POWER SNATCH
– Reduce Load
– Hang Power Clean for any overhead issues.
TOES TO BAR
– Knees To Elbows
– Kipping Knee Raises
– V-ups
– Overhead Plate-Sit-ups 10/5kg
1 ROPE CLIMB
– Only Go as high as technique allows.
– 3 Laying to standing = 1 Climb.
———
POWER CLEANS
– Reduce Loading
– Sub Dual Dumbbells
– Deadlifts
PUSH-UPS
– From Knees
– Ring Rows
– Dual DB Floor Press
– Dual DB Push Press
AIR SQUATS
– Reverse/Forward Lunges
– Cals On Bike