CrossFit Inventive – CrossFit
Warm-up
Glute 0:30 e/s
Spiderman 0:30 e/s
Front Rack 0:30
Twisted Cross 0:30 e/s
———
ACTIVATION
P1:
10 Barbell Good Mornings
5 Front Squats
5 Push Press
5 Thrusters
P2:
10 Box Step-ups
1 Rope Climb/Scaled Option
5 RX Box Jumps
(Swap)
—-
Metcon (AMRAP – Rounds and Reps)
TEAMS OF 2
AMRAP 31:
8 Thrusters 60/42.5kg
6 Rope Climbs
11 Box Jumps 30/24 inch
Switch After 400m Sandbag Run @10kgs
Partner 1 will run 400m with sandbag while Partner 2 works through the Thrusters, Rope climbs and Box Jumps.
Partner 1 will take off where P2 Left.
Score Total Rounds & Reps of the Thrusters, Rope Climbs & Box Jumps
* Thruster should be on the heavier side to slow down the workout. Aim to get as close to RX as possible.
SUBS
THRUSTERS
– Reduce Load as needed.
– Front Squats
– Push Press
– SUB Dumbbells
ROPE CLIMBS
– Reduce Height
– 3 Laying to standing = 1 Climb
– 3 Strict Pull-ups = 1 Rope Climb
– 5 Ring Rows = 1 Rope Climb
30/24 INCH BOX JUMPS
– Reduce Height
– ALT Box Step-ups high/Lower
SANDBAG RUN
– No Sandbag
– Walk 200m with Sandbag
– Walk 200m
