CrossFit Inventive – CrossFit
Warm-up
Frog Stretch 2 mins
Couch Stretch 60 sec each side
Twisted Cross 30 Sec each side
Wrist front/back 30 seconds each
——–
Round 1:
300m row/ski/600m bike
5 scap pulls
5 kipping swings
5 strict push-ups
10 air squats
Round 2:
300m row/ski 600m bike
5 pull-ups
10 push ups
15 air squats
Build to todays squat clean weight
Metcon (3 Rounds for reps)
“Rest Stop”
AMRAP 5:
750 Meter Row
1,500 M Bike Erg
600 M Ski Erg
42/30 Cal Assault
1 Round of “Cindy”
Max Squat Cleans 60/40
Rest 5 Minutes
AMRAP 5:
500M Row
1,000 M Bike Erg
400 M Ski Erg
25/18 Calorie Assault
2 Rounds of “Cindy”
Max Squat Cleans70/50
Rest 5 Minutes
AMRAP 5:
250 M Row
500 M Bike Erg
200 M Ski Erg
12/9 Calorie Assault
3 Rounds of “Cindy”
Max Squat Cleans 80/60
CINDY
1 Round of “Cindy” is:
5 Pull-ups
10 Push-ups
15 Air Squats
With short time windows to work within
Alternating between 5 minutes on and 5 minutes off in these fast paced intervals
After completing the listed running distance and rounds of “”Cindy””, you’ll complete max squat cleans in the time remaining
With rest built in, the goal is to move quickly and rest as little as possible during the work window
Adjust the volume or movements as needed to give yourself at least 1 minute on the barbell each round
Your score for each round will be total squat cleans completed
Your final score for the workout is all three rounds of squat cleans added together
