CrossFit Inventive – CrossFit
Warm-up
1 MINUTE MODERATE
10M SHUTTLE RUNS Or
BIGGER CLASS: Circles of the gym floor.
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MOBILITY
Squat Hold 30s
Spiderman Hold 30s
Single Leg BW Ankle Mobility 30s e.s
Front Rack 30s
Twisted Cross 30s e.s
Wrist 30s
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ACTIVATION
P1:
10 Barbell Good Mornings
5 BB Back Squats
5 BB Power Cleans
P2:
3 Inchworms 1 Push-up
6 Air Squats
30s HS Hold/Wallwalk Hold/5 Pike HSPU’s
(SWAP)
—
Build to heaviest Power Clean weight then take weight back to WOD weight.
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Partner WOD (AMRAP – Rounds and Reps)
You G0, I Go, Round for Round!
AMRAP 40:
50 Rounds of :
“The Chief”
3 Power Cleans 60/40kg
6 Push-ups
9 Air Squats
In Remaining TIme:
Max Rounds of:
“HOLLEYMAN”
5 Walllball 9/6kg
3 Handstand Push-ups
1 Power Clean 102.5/70kg
Score:
Combined Rounds + Reps of both AMRAP’s
SUBS
POWER CLEANS
– Reduce Load
– Sub Dumbbells
– 1 Deadlift as close to RX Power Clean weight as possible.
PUSH-UPS
– From Knees/Knees & Toes
– DB Floor Press
– Ring Rows
– DB Rows
AIR SQUATS
– Lunges
WALLBALL
– Reduce Load
HSPU
– Use Raises
– Pike HSPU
– DB Push Press
– Regular Push-ups
