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%
