CrossFit Inventive – CrossFit

Warm-up

Couch stretch 60 sec E/S

Glute Stretch 60 sec E/S

Lower Back/Hipflexor 30 sec E/S

Twisted Cross 30 sec E/S

Puppy Dog Pose 30 sec

Activation:

3 Sets

1 Minute Jog In Place

10 DB Swings ( eye level)

15 AbMat Sit-ups/Crunch

20 Air Squats

Metcon (6 Rounds for time)

“SeaWorld”

On the 5:00 x 6 Rounds:

10 Alternating Single DB Power CJ

400m Run

100m Single DB Farmer Carry
6 intervals total, starting every 5:00

Starting times are 0:00, 5:00, 10:00, 15:00, 20:00, and 25:00

Aim is to push our paces here, given work rest, but to be consistent across all

The alternating single dumbbell power clean and jerk will begin on the ground in between the legs

The movement will move to the shoulder and then finish over head

Record all five times to gauge pacing

Metcon (6 Rounds for time)

“SeaWorld” (No Equipment Version):

On the 5:00 x 6 Rounds:

Wearing Back Pack/Vest:

15 Pushups

15m Walking Lunge

400m Run
Record all five times to gauge pacing

If we can’t get outside to run lets do 15 Tuck Jumps, and modify the workout to:

* OT3:00 x 7 Rounds:

15 Pushups

15m Walking Lunge (or 15 Reverse Lunges)

15 Tuck Jumps

Metcon (Time)

“SeaWorld” (Individual Version)

“Comptrain WOD”

3 Rounds (30 Minute Time Cap):

25 Power Snatches (75/55)

10 Power Clean and Jerks

1,000 Meter Row

KILOS

Snatch: 34/25

Clean and Jerk #1: 60/42.5

Clean and Jerk #2: 70/47.5

Clean and Jerk #3: 80/60

* If you do not have any Cardio equipment at your disposal, then do a 1km run.

*If equipment is limited, change barbell snatch to Alternating Dumbbell Snatch & use the barbell for clean & jerk.

* If weights are limited, Increase however you can.