CrossFit Inventive – CrossFit
Warm-up
Couch 1:00 e/s
Lower Back Hipflexor 0:30 e/s
Front rack 0:30
Twisted Cross 0:30 e/s
Wrist 0:30 e/s
————
P1.
barbell:
10 Wrist Rotations
5 Deadlifts
Coach take through 1 Round of Bear Complex:
P2 machine Mod pace
(swap)
Metcon (3 Rounds for reps)
“30 Minute Running Clock”
(0:00-800)
AMRAP 8:
30 Deadlifts 80/50kg
60 Wallball Shots @9/6kg
(Share workload evenly)
Rest 4:00 (8:00-12:00)
(12:00-20:00)
AMRAP 8:
P1. Performs Two Unbroken Sets:
Bear Complex + 1 Rep
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
*Start again if you release the bar at any stage!
RX: 40/30kg
P2: Max Cals Rower
*Score total reps between Cals and bear complex.
* Can Break In-between complex.
Rest 4:00 (20:00-24:00)
AMRAP 6: (24:00-30:00)
5 Hang Power Cleans 40/30kg
5 Lateral Bar Burpees
P1 Completes 1 whole round, while P2 rest.
Get as many rounds plus reps between you and your partner.
AMRAP 1, SUBS
DEADLIFT
– Reduce weight as needed.
WALLBALL SHOTS
– Reduce weight
– Use different weight Wallball as partner if needed.
AMRA 2 SUBS:
BEAR COMPLEX
– Reduce weight as needed
– Cut out any movements that you can’t manage.
MAX CAL ROW
– Max Cals on any machine.
AMRAP 3 SUBS:
HANG POWER CLEANS
– Reduce weight as needed but aim to use the same weight as partner so you can keep moving.
LATERAL BAR BURPEES
– lateral bar burpee step overs
