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.
