CrossFit Inventive – CrossFit
Warm-up
Couch 1:00 e/s
Frog 2:00
Front Rack 0:30 e/s
Twisted Cross 0:30 e/s
Wrist 0:30
Calf 0:20 e/s
30 Calf Pumps
——-
ACTIVATION
10 Wrist Rotations
50M Run
10 Good Mornings
50m Run
5 Squat Cleans
50m Run
5 Front Squats
———
– Build up to WOD weight.
– The first Rep can be a Squat Clean. Otherwise Power clean the bar to the front rack position, then shift your feet out into a front squat position, starting your reps.
Metcon (Time)
For Time:
1200m Run
15 Front Squats
800m Run
12 Front Squats
400m run
9 Front Squats
200m Run
6 Front Squats
100m Run
30 Lateral Bar Burpees
Cap 30:00
RX+: 80/60kg
RX: 70/50kg
SCALE: Weight that suites you. Should be at least Moderate to your ability.
Make sure to finish with a solid lower body stretch!
1200m Run: To Canteen.
800m Run: to the end of the wooden foot bridge.
400m: To the start of the wooden footbridge.
200m to the other side of the creek.
100m to the 5th drain in the carpark.
SUBS
1200m RUN: 1000m
1200m/1000m Row
2400m Bike erg M&F
1200/1000m Ski erg
Assault Bike: 2500/2400m
