CrossFit Inventive – CrossFit
Warm-up
30 SEC SPIDERMAN LUNGE HOLD
30 SEC GLUTE STRETCH
30 SEC PUPPY DOG POSE
30 SEC TWISTED CROSS EACH SIDE
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ACTIVATION
5 INCHWORM 1 PUSH-UP
30 GREEN BANDED SLDL
3 DB SNATCH E/S
3 DB POWER CLEAN E/S
3 DB THRUSTERS E/S
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Metcon (Time)
“HOME GYM WOD”
With a running clock…
A. At the 0:00
3 Rounds For Time:
20 Jump Lunges
20 Single Arm Hang Dumbbell Snatches
B. At the 7:00
3 Rounds For Time:
20 Jump Lunges
20 Single Arm Power Cleans
C. At the 14:00
3 Rounds For Time:
20 Jump Lunges
20 Single Arm Dumbbell Thrusters
*On all DB movements, alternate hands every 5 repetitions.
*SCALE Jumping lunges to conventional forward or reverse lunges.
Metcon (Weight)
‘COMPTRAIN”
Beast Builder
3:00 On
3:00 Off
3:00 On
3 “Macho Man” Complexes 50/37.5
3 “Macho Man” Complexes 60/42.5
3 “Macho Man” Complexes 70/47.5
3 “Macho Man” Complexes 80/60
3 “Macho Man” Complexes 92.5/65
Max “Macho Man” Complexes 102.5/70
1 “Macho Man” Complex:
3 Power Cleans
3 Front Squats
3 Jerks
Metcon (Time)
“COMPTRAIN”
“Dirty 30”
30 Box Jumps (24/20 INCH)
30 CTB PU
30 KBS 24/16
30 Front Squats 50/37.5
30 TTB
30 Push Press 50/37.5
30 Deadlifts 50/37.5
30 WB (20/14)
30 Burpees
100 Double-Unders
KILOS
Kettlebell: 24/16
Barbell: 52/38.6
Wallball: 9/6
NEVER TAKE THESE TIMES FOR GRANTED
