CrossFit Inventive – CrossFit
Warm-up
Glute Stretch 30 Sec Each Side
Spiderman Lunge Hold 30 Sec Each Side
Lower Back/Hipflexor 30 Sec Stretch Each Side
30 Slow Calf Pumps
30 Sec Puppy Dog Pose
30 Sec Twisted Cross Each Side
2 ROUNDS:
30 Seconds Dumbbell Deadlift (Single or Double)
30 Seconds Squat Hold
20 Overhead Plate Circles (10 Each Direction)
5 Inchworms 1 Push-up
Metcon (3 Rounds for time)
“Home WOD”
“Mashed Potatoes”
On the 0:00…
Round #1:
5 Rounds of “Strict Cindy”
50 Single Dumbbell Power Cleans
On the 8:00…
4 Rounds of “Strict Cindy”
40 Dumbbell Goblet Squats
On the 16:00…
3 Rounds of “Strict Cindy”
30 Alternating Single Arm Squat Clean Thrusters
Each part begins on the 8 (0:00, 8:00, 16:00)
With 5+ minutes of work and 1-3 minutes of rest, these won’t be all out sprints, rather repeats at about 85-90% of your max effort
With rest built-in, let’s shoot for really large sets on the dumbbell movements
Power Cleans and squat clean thrusters will alternate each rep
1 round of ” Strict Cindy” is
5 Strict Pull-Ups
10 Push-ups
15 Air Squats
*Bent Over Row if you have no pull-up bar.
Single Dumbbell:
Power Clean
Alternating Single Arm Squat Clean Thrusters
Metcon (Weight)
Snatch Pull Complex
On the 2:00 x 5 Sets:
1 Pausing Snatch Deadlift
1 High Hang Snatch Pull (pockets)
1 Hang Snatch Pull (knees)
1 Snatch Pull (floor)
This is a Technique drill, weights should be light-Moderate.
Use a Broomstick If you have access to one.
Metcon (Time)
“Snake Bite”
21 Squat Snatches 50/35kg
15 Bar Muscle-Ups
15 Squat Snatches 50/35kg
12 Bar Muscle-Ups
9 Squat Snatches 50/35kg
9 Bar Muscle-Ups
Any type of pull-up will do if you cannot perform Bar Muscle ups.
