CrossFit Inventive – CrossFit
Warm-up
Tabata 20/10 x 8 Rounds:
Partner 1: 20s Machine 10s Rest for the first 4 Sets
Partner 2: 20S Plank Hold First 4 Sets.
[Swap after 4 sets]
—
Front Rack 30s
Twisted Cross 30s e.s
wrist 30s
Spiderman 30s e.s
Squat Hold 30s
—
Activation
P1:
10 Wrist Rotations
10 Good Mornings
5 Power Cleans
P2:
3 Inchworm 2 Push-ups
10 Air Squats
10 Scap Pulls
5 Kipping Knee Raise
[Swap]
—
Establish Power Clean Weight and get remaining weights out if your team is increasing.
Team Of Two (AMRAP – Rounds and Reps)
AMRAP 6: [0:00-6:00]
3 Power Cleans 40/30kg
6 Toes To Bar
9 Air Squats
Straight Into:
AMRAP 4: [6:00-10:00]
Max Cal Ski Erg
AMRAP 6: [10:00-16:00]
3 Power Cleans 60/40kg
6 Toes To Bar
9 Air Squats
Straight Into:
AMRAP 4: [16:00-20:00]
Max Cal Ski Erg
AMRAP 6: [20:00-26:00]
3 Power Cleans 70/47.5kg
6 Toes To Bar
9 Air Squats
Straight Into:
AMRAP 4: [26:00-30:00]
Max Cal Ski Erg
* Take Off where you left the last round of the 3-6-9.
* Score Total Rounds + Reps + Total Cals on Machine.
* You can go round for round or mix the WODup how ever you like.
* Share Cals as evenly as possible.
SUBS
POWER CLEANS
– Stay at one weight
– Increase to suite your ability.
– Sub Dumbbells
TOES TO BAR
– Knees To elbows
– Knee raises
– Abmat Sit-ups x 2
– Push-ups From Knees/Knees & Toes
– KBS/Russian KBS
AIR SQUATS
– Alt Lunges
– KBS
– Russian KBS
