CrossFit Inventive – CrossFit
Warm-up
Lower Back/Hipflexor 30s e.s
Glute 30s e.s
Twisted Cross 30s e.s
3 Way Puppy Dog 30s each
Samson + Tricep 30s e.s
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ACTIVATION
P1:
10 Scap Pulls
5 Kipping Swings
5 Inchworm 1 Push-ups
10 Air Squats
P2:
10 Barbell Wrist Rotations
5 Power Cleans
5 Clean & Jerks
5 Power Snatches
(Swap)
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Build to Barbell Load performing a few reps of each exercise as you build.
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“Partner WOD” (Time)
For Time:
10 Rounds Of “Cindy”
30 Power Cleans @70/47.5kg
10 Rounds Of “Cindy”
30 Clean & Jerks 60/40kg
10 Rounds Of “Cindy”
30 Power Snatches 50/35kg
“Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats
Share workload as evenly as possible throughou t.
(Time Cap: None)
SUBS
BARBELL
– Reduce Load as needed.
– Sub Dumbbells if needed .
PULL-UPS
– Banded
– Ring Rows
PUSH-UPS
– From Knees
AIR SQUATS
– ALT Lunges (Forward/Reverse)
