CrossFit Inventive – Open Gym
Metcon (Time)
“GRIP IT AND RIP IT”
FOR TIME: 20 MINUTE CAP
200 CALORIE ROW
100 DOUBLE-DUMBBELL BOX STEOP OVERS (20 INCH/2 X 15KG)
50 LAYING TO STANDING ROPE CLIMBS
IN YOUR TEAMS, WORKING THROUGH ALL MOVEMENTS AS FAST AS POSSIBLE.
YOU WILL NEED TO COMMUNICATE ON WHERE YOU ARE UP TO. IF YOU LOOSE COUNT, YOU WILL BE STARTING THAT MOVEMENT FROM ZERO.
Metcon (Time)
“LACTIC”
REALY THROUGH
10M SPRINT TO BIKE
30 CALORIES BIKE ERG
10M SPRINT BACK TO TEAM
TEAM MEMBER 1 SPRINT TO THE BIKE, PERFORMS 30 CALORIES AS FAST AS POSSIBLE, SPRINT BACK AND TAGS IN TEAM MEMBER TWO. KEEP GOING UNTIL ALL TEAM MEMBERS HAVE COMPLETED THE WORKLOAD AND ARE BACK AS A TEAM.
Metcon (Time)
“STRONG MAN”
800M RUN BUY IN…..
ONCE THE ENTIRE TEAM RETURNS CHOOSE ONE STRONG MAN PIECE AND COMPLETE IT IN YOUR GROUP AS FAST AS POSSIBLE:
300M HEAVY SLED DRAG
OR
300M MODERATE WEIGHT FARMERS CARRIES
YOU WILL GET 5 MINUTES TO COME UP WITH YOUR TEAM GAME PLAN.
ALL TEAM MEMBERS ARE RUNNING TOGETHER.
GET YOUR FASTES TEAM MEMBER TO PUSH. WHO EVER GETS BACK FIRST HAS FRIST CHOICE ON THE EQUIPMENT. YOU CAN’T START THE STRONG MAN WORK UNTIL ALL TEAM MEMBERS ARE BACK.
SHARE THE WORKLOAD AS EVENLY AS POSSIBLE.
FIRST TEAM BACK TAKES THE WIN
Metcon (Time)
“THE TRIPLE”
250M SKI ERG
500M ROW
1,000M BIKE ERG
SEND FASTES AND FITEST OUT FIRST
AS SOON TEAM MEMBER 1 COMPLETES 250M SKI, TM2 CAN START, FOLLOW ON UNTIL ALL MEMBERS HAVE COMPLETED THE DISTANCE ON ALL MACHINES IN ORDER.
*MUST RE SET METERS EVERY TIME.
