CrossFit Inventive – CrossFit
Warm-up
5 Minute Foam Rolling
3-Way Puppy Dog Pose On Roller:0:30 each
Banded:
Hamstring/Adductor/Lower Back:0:30 each
Calf 0:30 e/s
30 Calf Pumps
————
ACTIVATION
200m Machine
5 Down Dog Push-ups
100m Run
10 Alternating Cossack Squats
30 Sec Plank Hold
5 Barbell Hang Power Snatch
30 Sec Hanging Hollow Hold
5 Sump Deadlift High-Pulls
——–
Warm-up To WOD Weight
Metcon (Time)
10 Rounds For Time:
200m Run
7 Sumo deadlift High Pulls 40/30kg
200m Row
7 Hang Power Snatch 40/30kg
(Cap 30:00)
SUBS
200M RUN (Double drain to fence)
– Double up on Machine.
SUMO DEADSLIFT HIGH PULLS
– Reduce Load
– Use Kettlebell
– Standard Deadlifts
– Double Kettlebell Deadlifts.
200M ROW
– 500/400m Bike erg
– 200/150m Ski erg
HANG POWER SNATCH
– Reduce Load
– Hang Power Cleans
– 14 Alternating DB-Power Snatch
– 14 Alt DB-Power Cleans.
