CrossFit Inventive – CrossFit
Warm-up
Frog Stretch 90 sec
Couch stretch 60 Sec E/S
20 Scorpions F/B
30 sec Lowerback/Hipflexor E/S
30 Sec Wrist stretch
30 sec calf stretch E/S
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Activation
20 Banded Glute Bridges
20 Red banded pull-aparts
10 banded pass throughs
10 banded OHS
30 calf pumps
40 Doble unders/80 Singles
10 Wall Squats
Front Squat (On the Minute x 10:)
Build to a Heavy Single
* Starting whatever weight you best see fit.
* The goal is to build to a heavy single over the 10 minutes.
*You do not have to lift ever minute if you wish. Feel free to have a rest minute.
* We are aiming for a safe heavy single with good technique. Your depth must be full range to be counted.
*This is your opportunity to reset a good single.
Metcon (AMRAP – Reps)
AMRAP 12:
2,500/2,000 Meter Bike Erg
100 Double Unders
Time Remaining:
9 Snatches 50/35
7 Snatches 60/40
5 Snatches 70/50
Max Snatches 80/60
This 12-minute workout starts with a buy-in of MACHINE meters and double unders
After finishing those 2 stations, you’ll complete as many snatches as you can in the time remaining
Your score today is total completed snatches
You can expect to have about 5-6 minutes to accumulate snatches
If you make it to the final bar, you’ll remain at that weight until the workout is over.
SUBS
BIKE ERG
50/35 Cal Assault Bike
1,200/1,000 Meter Row
1,000 Meter Run or Ski Erg
DOUBLE UNDERS
Reduce Reps
2 Minutes of Practice (100 Reps Max)
150 Single Unders (1.5x)
SNATCHES
If you’re not there yet, reduce the weight to get the proper stimulus
You have the option to power snatch or squat snatch these weights
Use one barbell and quickly change the weights between sets
