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

—————

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

————-

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