CrossFit Inventive – CrossFit
Warm-up
– 1:00 Couch e/s
– 1:00 Spiderman e/s
– Calf 0:30 e/s
– 30 Calf Pumps
– 3 Way Puppy Dog Pose
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ACTIVATION
100m Run
30 Double-unders/50 Singles
10 PVC Pass Throughs
10 PVC Pass Arounds
10 Hollow Rocks
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BARBELL
3 Hang Snatch High Pulls
3 Back Rack Snatch Grip Push Press
3 Hang Power Snatches
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Build To Weight
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Metcon (Time)
For Time: [35 Minute Cap]
20 Double-unders, 2 Hang Snatches
40 Double-unders, 4 Hang Snatches
60 Double-unders, 6 Hang Snatches
80 Double-unders, 8 Hang Snatches
100 Double-unders, 10 Hang Snatches
Directly Into…
30 Abmat Sit-ups, 1,000m Run
30 Abmat Sit-ups, 800m Run
30 Abmat Sit-ups, 600m Run
30 Abmat Sit-ups, 400m Run
30 Abmat Sit-ups, 200m Run
*RX+ = GHD Sit-ups
* Barbell: 50/35kg’s
SUBS
DOUBLE-UNDERS
– Reduce Reps
– Double amount in singles
– 20-40-60-80-100 Sec Time Cap
– Scale Singles: 30-60-90-120-150 Singles
– 4-8-12-16-20 Cal Ski Erg.
HANG SNATCHES
– Reduce Load
– Single Dumbbell
SIT-UPS
– Reduce Reps
RUN
– Reduce Distance
– Row Same Distance
– Bike Erg, Double Distance.
– Ski Erg, reduce 100m of each effort.
