CrossFit Inventive – CrossFit
Warm-up
Couch 1:00 e.s
Calf On Upright 30s e.s
Lat On Upright 30s e.s
Pec On Upright 30s e.s
Wrist Back/Forward Facing
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10 Banded Pull-aparts
10 Banded Press
5 Down Dog push-ups/Standard Push-ups
20-30s HS Hold/Wall Walk Hold/Active Plank Hold
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12 Minutes (No Measure)
L1
3 Sets For Quality:
60s Dead Hang Into:
60s HS Hold
Rest 2 Minutes
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L2
3 Sets For Quality:
40-60s Dead Hang Into:
40-60s HS Hold/Wall Walk Hold
Rest 2 Minutes
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L3
3 Sets For Quality:
30s Dead Hang/Barbell Hang with foot support
30-40s Active Hollow Plank Hold
Rest 2 Minutes
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If you cant manage the times, get as much work done in each time frame as possible.
25 Min Cap (Time)
L1
Each one for time as fast as possible;
400m Run
40 x Hang DB Snatches @22.5/16kg
40 x Wall Balls @ 9/6kg
Rest 2 mins then
400m Run
40 x Hang DB Clean and Jerks – Alternating @22.5/15kg
40 x Hand Release Push Ups
Rest 2 mins then
400m Run
40 x Hang DB Snatches @22.5/15kg
40 x Wall Balls
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L2
Each one for time as fast as possible;
400/300m Run
40 x Hang DB Snatches @15/10kg
40 x Wall Balls @ 9/6kg
Rest 2 mins then
400/300m Run
40 x Hang DB Clean and Jerks @15/10kg
40 x Hand Release Push Ups/Knees
Rest 2 mins then
400/300m Run
40 x Hang DB Snatches @15/10kg
40 x Wall Balls
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L3
Each one for time as fast as possible;
400/300m Run
30 x Hang DB Snatches
40 x Air Squats
Rest 2 mins then
400/300m Run
30 x Hang DB Clean and Jerks
40 x Hand Release Push Ups/Knees
Rest 2 mins then
400/300m Run
30 x Hang DB Snatches
40 x Air Squats
(Choose Own Load)
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All Dumbbell Movements are Alternating
