CrossFit Inventive – CrossFit
Warm-up
10 x 10m Shuttle runs
4 x 10m side skips
4 x 10m High Knee
4 x 10m Butt Kicks
—
Lat on Upright 30s es.
Pec On Upright 30s e.s
Spiderman 30s e.s
Glute 30s e.s
—-
ACTTIVATION
Tabata 20/10
Statice Wall Squat Hold
Pull-up Bar Dead Hang
—
Warm-up To DB Movements
—
Partner WOD (Time)
For Time:
1,500m Row
200 Kipping Knee Raises + Dead Hang.
100 Alt DB Hang Power Snatches
50 Synchro Abmat Sit-ups
3,000m Bike Erg
50 Synchro Abmat Sit-ups
100 Alt DB Hang Clean & Jerks
200 Alt Body Weight Lunges + Wall Squat Hold.
1,500m Ski Erg
RX Dumbbell: 22.5/15kg
On the 200 Kipping Knee Raises , both knees must rise above hip height. P1 starts the Knee raises while P2 Hangs onto the bar in a dead hang, swap any time. No work can be done unless one partner is hanging from the bar.
On the 200 Alt Lunges , one partner is lunging, the other holding a static wall squat. No lunges are to be done unless one partner is holding a static wall squat.
Synchro Abmat Sit-ups, lock feet and meet in the middle. If you cant meet in the middle, stop and rest until both partners able to continue.
On the Dumbbell movements, one working, one resting.
Machine Distances, Share as evenly as possible.
