CrossFit Inventive – CrossFit

Warm-up

Frog Stretch 2 mins

Medball T-Spine stretch x 30 sec/15 rest

Spiderman Lunge Hold with rotation 60 sec each side

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Activation

Reb Band:

30 Pull-aparts

10 Pass throughs

10 OHS

10 Scap Pulls

10 Kipping Swings

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Barbell:

10 wrist rotations

5 Front Squats

5 Push press

5 Thrusters

3 Hang Snatch High Pulls

3 OHS

3 Hang Snatch (can be power or full)

Hang Snatch (On Every 90 Sec x 7 sets)

0:00 x 7 reps

1:30 x 6 Reps

3:00 x 5 reps

4:30 x 4 reps

6:00 x 3 reps

7:30 x 2 reps

9:00 x 1 Rep

Cycling through each set unbroken.

Reps can be a mix of Hang Power or Hang Squat Snatch.

Increasing weight only when you wish. Aim is to build to a moderate to heavy single on the final lift.

Record your last rep weight.

Beginners stay light and focus on form.

Metcon (Time)

“Jackie Machine”

For Time:

1000m Row/Ski/200m Bike

50 Barbell Thrusters@20/15kg

30 Pull-ups
Metres are the same for Male & Female in todays WOD.

SUBS

Banded kipping pull-ups. Ring rows are last resort sub.

*Please Do not drop empty barbells.