CrossFit Inventive – CrossFit
Warm-up
Double Carpark Run
1 Lap Inchworm 1 Push-up
1 Lap Spiderman Lunge (add rotations)
20 Scorpions F/B
30s Lower Back/Hipflexor e/s
30s Twisted Cross e/s
30s Front Rack e/s
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ACTIVATION
30 Calf Pumps
10 Air Squats
5 HRPU’s
6 Alt DB Power Snatch Each
6 Alt DB Power Hang Snatch Each
6 Alt DB Hang C&J Each
3 DB Hang Clean Thrusters Each Side
3 DB OH DB Lunges Each Side
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Metcon (Time)
For Time:
100 Double Unders/150 Singles
10 x 20m Shuttle Runs 1:1
100 Double-unders/150 Singles
10 x 20m Shuttle Runs 1:1
80 Single Dumbbell Alt Power Snatches
80 Calories Ski Erg
80 Single Dumbbell Alt Hang Power Snatches
80 Calorie Ski Erg
Directly Into…
60 Single Alt Dumbbell Clean & Jerk
60 Calorie Bike Erg
60 Single Dumbbell Push Press 5’s
60 Calorie Bike Erg
Directly Into ….
40 Single Dumbbell Alt Devils Press
40 Calorie Row
40 Lateral Burpee Over Dumbbell
40 Calorie Row
Directly Into …
20 Single Dumbbell Alt Hang Clean Thrusters 5’s
400m Run (Together)
20 Single Dumbbell Overhead Lunges 5’s
400m Run ( Together)
RX Dumbbell: 1 x 22.5/15kgs