CrossFit Inventive – CrossFit

Warm-up

2 x carpark runs

1 lap inchworm

1 lap spiderman lunge

20 scorpions F/B

Lower back/hipflexor 0;30 e/s

Twisted Cross 0:30 e/s

Front rack 0:30

Wrist 0:30 e/s

Calf 0:30 e/s

30 Calf Pumps

———-

ACTIVATION

Each partner perform:

10 Barbell Good Mornings

3 Front Squats

3 Power cleans

3 Squat cleans

3 Push press

3 Thrusters

Metcon (Time)

For Time:

30 Power Cleans @70/50kg

800m Run

30 Squat Cleans @70/50kg

800m Run

50 Push Press @40/30kg

400m run

50 Thrusters @40/30kg

400m Run

– All Runs are together.

– No barbell work can be started until both partners are back at the barbell together.

– Share Barbell work evenly.

– Aim to work with someone we can share the same barbell with.
SUBS

BARBELL

– Reduce weight as needed.

RUN

– If it rains we will share workload on:

Row: 1200m Row/800m

Bikes: 2500/1600m

Ski erg: 1000/600m

– if one partner is running and the other can’t, that team member occupies a machine until their partner returns.