CrossFit Inventive – CrossFit
Warm-up
3 x 30 sec Hamstring stretch on box/KB
60 sec Couch stretch each side
Spend 60 sec stretching your wrist and forearms out.
3 rounds through:
4 push-ups
4 GHD/abmat sit-ups
4 air squats
4 kipping swings
30 sec row
Then:
10 barbell good mornings
5 hang power cleans
5 strict press
5 push press
5 push jerk
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Go through 3 reps of each barbell movement with your WOD weight on the bar.
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The Hateful Eight (Time)
8 Rounds For Time:
8 Push-ups
8 GHD Sit-ups
8 Air Squats
8 Pull-ups
8 Deadlifts @43/30kg
8 Hang Power Cleans @43/30kg
8 Shoulders To Overhead @43/30kg
8 Cal Row
Substitute:
GHD sit ups for Ab-mat sit-ups.
Bigger groups scatter the start point if need so everyone isn’t waiting for a row or GHD.
EG. 4-6 start on the rower and work back to the top and back down, a few start on the GHD and follow it down and back to the top.
Keep the Mens RX at 42.5kg if need be.