CrossFit Inventive – CrossFit
Warm-up
Double Carpark Run
30s Calf e.s
30 Calf Pumps
Active Spiderman + 5 rotations e.s
Squats Hold 30s
Front Rack 30s
Puppy Dog 30s
Wrist 30s
—-
ACTIVATION
P1:
5 Deadlifts
3 Power Cleans
3 Push Jerks
3 Clean & Jerks
P2:
10 Banded Rows
10 Banded Press
5 Scap Pulls
1 Rope Climb/Sub
[swap]
—
“PARTNER WOD” (AMRAP – Rounds and Reps)
AMRAP 30:
2 Rope Climbs
8 Clean & Jerks 70/45kg
16 Lateral Bar Burpees
28 Calorie Bike Erg
—
* Share workload throughout each movement!
SUBS
ROPE CLIMBS
– 3 laying to standing = 1 rep
– 3 Strict Pull-ups =1 rep
– 5 Ring Rows = 1 rep
– 3 Attempts Climbing
– Go as high as confidence.
CLEAN &JERKS
– Reduce Load
– Sub Dumbbells
LATERAL BAR BURPEES
– Step Overs
– Standard Burpees
– Push-ups
28 CAL BIKE
– 28 Cal On any machine
– 400m Run