CrossFit Inventive – CrossFit

Warm-up

15/10 Cal Machine

20 Calf Pumps

30 Sec Samson Stretch Each Side

30 Sec Plank Hold

15/10 Cal Machine

10 Body Weight Single Leg SLDL Each Side

5 Single Dumbbell Rows Each Side

30 Sec Plank

8 Alternating Hang Power Snatch

Metcon (Time)

“OUTDOOR”

For Time:

5 Rounds:

20/15 Cal Row/Bike erg

20 Box Step-Overs @24/20 inch

(10 MIN CAP)

Rest 3 Minutes

5 Rounds:

20/15 Cal Row/Bike Erg

20 Abmat Sit-ups

(10 MIN CAP)

Rest 3 Minutes

5 Rounds:

20/15 Cal Row/Bike

20 Alternating Dumbbell Power Snatches

(10 MIN CAP)
Dumbbell RX= 1 x 22.5/15kg

Scale as needed

Metcon (Time)

“HOME WOD /NO MACHINE”

For Time:

5 Rounds:

300/200m Run

20 Box Step-Overs @24/20 inch

(10 MIN CAP)

Rest 3 Minutes

5 Rounds:

300/200m Run

20 Abmat Sit-ups

(10 MIN CAP)

Rest 3 Minutes

5 Rounds:

300/200m Run

20 Alternating Dumbbell Power Snatches

(10 MIN CAP)

Metcon (Weight)

CLEAN PULL COMPLEX

On the 1:30 x 5 Sets:

1 Deficit Pausing Clean Deadlift

1 Deficit Tempo Clean Pull

1 Deficit Clean Pull

Deficit: 1-3″

Set 1: 75% of 1RM Clean and Jerk

Set 2: 80% of 1RM Clean and Jerk

Sets 3-5: 85% of 1RM Clean and Jerk

Metcon (Weight)

SNATCH PULL COMPLEX

On the 1:30 x 5 Sets:

1 Deficit Pausing Snatch Deadlift

1 Deficit Tempo Snatch Pull

1 Deficit Snatch Pull

Deficit: 1-3″

Set 1: 75% of 1RM Snatch

Set 2: 80%

Sets 3-5: 85%