CrossFit Inventive – CrossFit

Warm-up

10 Leg swings F/L

1 lap Inchworm 1 Push up

1 Lap Spiderman Lunge

2 Laps High Knees

2 laps Butt Flicks

2 laps Side Skips

20 Scorpins F/B

Lower back/Hipflexor 0:30 e/s

Twisted Cross 0:30 e/s

Puppy Dog Pose 0:30 e/s

Wrist 0:30 F/B

————

P1.

machine

P2.

5 Barbell Power Snatch

5 Barbell Thrusters

10 Barbell Floor Press

(Swap)

Warm up to your weight on each movement.

Metcon (Time)

For Time

2 Rounds:

21-15-9

Power Snatch 40/30kg

Cal Machine

Lateral Bar Burpees

Into:

2 Rounds 21-15-9

Thrusters 50/35kg

Cal Machine

Lateral Bar Burpees

Into:

1 Round

42-30-18

Floor Press 60/40kg

Cal machine

8-6-4:

Rope Climbs

(Cap 40)

*Share workload throughout.

* One working, One resting.

* Move Bars back From The Ropes once Climbs commence
SUBS

BARBELL

– Reduce weight as needed

– Double Dumbbells

ROW

– All Machines are the same Cals

LATERAL BAR BURPEES

– LATERAL BURPEE STEP OVERS

ROPE CLIMBS

– 3 laying to Standing = 1 Rope climb

– 3 Attemots at wraping the feet.

– Do not go to high if you can’t come down correctlly