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.