CrossFit Inventive – CrossFit
Warm-up
20 Scorpions F/B
Lower Back/Hip Flexor 30s e.s
Glute 30s e.s
Twisted Cross 30s e.s
Front Rack 30s
Wrist 30s
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Activation
P1.
3 Power Cleans
6 Push-ups
9 Air Squats
P2:
Machine Cals.
(Swap)
—-
“Machine The Chief” (AMRAP – Rounds and Reps)
Partner WOD
4 x AMRAP 8: Rest 2:00 Between Sets.
P1 Completes 2 Rounds of “The Chief”
While P2 Accumulates as many calories on the Bike Erg as possible. Keep rotating roles until the 8 minutes is up.
Both partners will have full rest for 2 minutes before resuming the next 8 Min AMRAP..
Take off from where you left off in the last round. Keep accumulating Rounds Plus Reps on “The Chief”.
* In the 2 minutes break, keep the machine awake. Turn the peddle on the bike once half way mark in the rest period.
Pull the handle on the rower/Ski once.
Score: is combined Rounds + Reps + Machine Reps.
E.G: 54 Rounds + 3 Power Cleans = 54 + 3.
+ 300 Calories:
Logged score is: 54 + 303
“The Chief”
3 Power Cleans 60/40kg
6 Push-ups
9 Air Squats
SUBS
POWER CLEAN
– Reduce Load
– Double Dumbbells
STRICT PUSH-UPS
– From Knees
– DB Floor Press
– DB Rows
AIR SQUATS
– Reverse/Forward Lunges