CrossFit Inventive – CrossFit
Warm-up
“Moving”
1:00 Machine
15r
30s Calf Pumps
15r
30s Skipping (your choice)
15r
30s Banded Strict Press (both hands)
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Pec On Upright 30s e.s
Standing Single Arm Front Rack on upright 30s e.s
Lat St On Upright 30s e.s
30s calf On Upright e.s
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BARBELL
10 Wrist Rotations
5 Strict Press
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Strict Press
Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension.
2 Set Waves:
1 x 7
1 x 5
1 x 3
1 x 6
1 x 4
1 x 2
As the 2nd set has less reps as the first wave, we should be able to apply more loading.
Rest as needed between sets.
Record last double.
Cap 20 Minutes (Time)
L1:
For Time:
Buy In: 100 Double-unders
Then 5 Rounds:
20 Dual Dumbbell Lunges 2×22.5/15kg
20 Single DB Power Snatches 1×22.5/15kg
Buy Out: 100 Double-unders
* Lunges can be forward or Reverse.
* Can Hold DB’s However suites you.
—
L2:
For Time:
Buy In: 100 Double-unders/175 Singles
Then 5 Rounds:
20 Dual Dumbbell Lunges 2×15/10kg
20 Single DB Power Snatches 1×15/10kg
Buy Out: 100 Double-unders/175 Singles
* Lunges can be forward or Reverse.
* Can Hold DB’s However suites you.
—
L3:
For Time:
Buy In: 175 Singles/60s Practice
Then 5 Rounds:
20 Body Weight Lunges
20 Single DB Power Snatches (Choose Own Load)
Buy Out: 175 Singles/60s Practice
* Reduce Reps if Needed.
* Lunges can be forward or Reverse.
* Can Hold DB’s However suites you.
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