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
