CrossFit Inventive – CrossFit
Warm-up
Green banded Mobility
Wrist Stretch Front back
6 Sets (3 each side
Cossack/Spiderman Lunge /Pigeon (5 sec in each position)
30 Red Banded Pull aparts
10 Pass throughs
10 OHS
Barbell:
WOD
3 Power Cleans
Snatch Ladder:
3 Snatch High Pulls
3 Power snatch
Establish 1st weight.
Power Snatch (12 minute cap)
Olympic Cycling
For Time:
10 Power Snatches 40/25
8 Power Snatches 50/30
6 Power Snatches 60/35
4 Power Snatches 70/40
2 Power Snatches 80/45
– Scale weights as needed. Aim to make an increase each set. Even if its 1kg.
– Power clean if you can’t go over head
Metcon (AMRAP – Reps)
“Heavy Machinery”
5 Rounds:
1:00 – Max Calorie Bike Erg
1:00 – Max Power Cleans 60/40 kg
1:00 – Max lateral Bar Burpees
1:00 – Rest
Stimulus
– Conditioning Category: Threshold
– If RX is out of your reach, choose a moderate load on the power clean. One we could cycle for 15+ reps unbroken when fresh.
– The aim of today’s workout is consistency, not just in each round as total reps, but inside each *movement* as well.
– Must stay on each movement for at least 50 sec in every working minute.
-Score is total reps at the completion of the 5 Rounds.
SUBS
– Scale weight as needed.
– Burpee Step overs bar
– Standard Burpees
– All machines are RX