CrossFit Inventive – CrossFit
Warm-up
Foam Roll 6 Minutes of Your Choice
2:00 Machine
Frog 2:00
Lower Back/Hipflexor 30s e.s
Twisted Cross 30s e.s
Front Rack 30s
Wrist 30s
Calf 20s e.s
30 calf Pumps
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ACTIVATION
Halo Band:
2 Laps Crab Walks
2 Laps Monster Walks
10 Air Squats
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10 Scap Pulls
5 Kipping Swings 3-5 Pull-ups of your choice
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Barbell
10 Wrist Rotations
5 Front Squats
3 Power Cleans
3 Squat Cleans
3 Thrusters
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Build to 70% of what weight you want to achievein Part B of Todays workout.
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Jackie (Time)
For time:
1,000-meter row
50 thrusters
30 pull-ups
Men: 45 lb.
Women: 35 lb.
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SUBS
1,000MROW
– Reduce Distance 900m
– Bike erg 2,200/2,000m
– 900/800m Ski erg
50 THRUSTERS
– Dual or Single Dumbbell
– Wallballs
– Air Squat
30 PULL-UPS
– Banded
– Ring Rows
– DB Rows
– Push-ups
Front Squat (1 x 5)
In Remaining Time:
Build To A Heavy Set of 5 Front Squats From The Floor.
You may Power Clean, then 5 Front Squats or you may Squat clean your first rep into 4 more front squats.