CrossFit Inventive – CrossFit
Warm-up
GENERAL WARM-UP
P1:
TABATA ROW (5X20/10SEC)
P2: (SWAP 30SEC CHANGE OVER)
TABATA PLANK HOLD (5X20/10SEC)
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MOBILITY
SPIDERMAN 0:30 E/S
LOWER BACK/HIPFLEXOR 0:30 E/S
FRONT RACK 0:30
PUPPY DOG 0:30
WRIST 0:30
—–
BARBELL (BOTH PARTNERS)
5 REPS OF EACH MOVEMENT
10 SCAP PULLS
5 KIPPING SWINGS
3 STRICT PULL-UPS/5 RING ROWS
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SET UP FOR WOD
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Metcon (AMRAP – Rounds and Reps)
AMRAP 30:
1,000m Row
30 Front Squats 45/30kg
30 Pull-ups
1,000m Row
40 Push Press 35/25kg
30 Pull-ups
1,000m Row
50 Thrusters 20/15kg
30 Pull-ups
– Share workload throughout the session.
– If you make it through the 3 part workout, head back to the top and start working back down the list.
*Score is total Rounds + Reps.
1 Full Round = a full round of the Row,Barbell & Pull-ups.
SUBS
1,000M ROW
– 2500m Bike
– 1,000m Ski
BARBELL
– Reduce Loads as needed.
– Sub Dumbbells
PULL-UPS
– Banded
– Ring Rows
– Barbell/Dumbbell Rows
