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