CrossFit Inventive – CrossFit
Warm-up
P1
Bike Erg 1:00
P2
Plank 1:00
[Swap]
P1
45s Bike
P2
45s Superman Hold
[Swap]
P1
30s Bike
P2
30s Squat Hold On Wall
[Swap]
—
Mobility
Standing Quad 30s e.s
Lat On Upright 30s e.s
Pec On Upright 30s e.s
—
ACTIVATION
P1.
10 BB WRIST ROTATIONS
10 Good Mornings
5 Power Cleans
P2.
10 Scap Push-ups
5 Scap Pulls
3-5 Pull-ups/Ring Rows
5 Strict Push-ups
10 Air Squats
(Swap)
—
Partner WOD (Time)
30 Rounds For Time:
3 Power Cleans 60/40kgs
5 Pull-ups
10 Push-ups
15 Air Squats
500 Calorie Bike Erg
P1.
Completes a whole Round of:
“Clean Cindy”
3 Power Cleans 60/40kgs
5 Pull-ups
10 Push-ups
15 Air Squats
P2.
Working on the 500 Cal Bike Erg
* Keep rotating until both components are complete.
SUBS
Cleans
– reduce load
– sub dumbbells
Pull-ups
– Jumping
– Banded
– Ring Rows
Push-ups
– From Knees
– 20 Banded Tricep ext
Air Squats
– Lunges
– Russian KBS
500 Cal Bike Erg
– 500 Cal Row
– 450 Cal Row F/F
– 450 Cal Ski M/M
400 Cal Ski F/F
