CrossFit Inventive – CrossFit
Warm-up (No Measure)
“Pain versus Discomfort”
There is a common misconception about pain.
Pain is not what we feel inside of a conditioning workout, or the tail end of a heavy squat set.
Real pain is different.
Pain is when we are walking through the garage and step on a nail.
Pain is when we lose a limb.
Real pain, is when we lose a loved one.
What we feel inside conditioning sets is not pain… it’s discomfort.
Training isn’t painful. It’s uncomfortable at times, but – it’s not pain.
Let’s use this as a perspective change as we enter today’s training.
Today, let’s get uncomfortable.
Metcon (Time)
Home Gym WOD
“Gravity”
5 Rounds For Time:
80 Double-Unders
40 Sit-Ups
20 Pushups
10 Burpees
* No rope then aim to jump and clap hips twice before feet land back on the ground before performing the next rep. (Bounding & Clapping)
* If you do not have an Ab-mat, do crunches, V-ups or V-Sits.
Handstand Push-ups (50 reps for time (Comp Train Skills) 5 min cap)
Scale to kipping or 5 x 30 sec On, 30 sec off handstand hold on wall.
Metcon (Time)
CompTrain WOD
AMRAP 5:
Buy-In: 45/30 Calorie Assault Bike
Into Max Rounds
9 Power Cleans (95/65)
21 Double-Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 30/20 Calorie Bike
Into Max Rounds:
6 Power Cleans (135/95)
21 Double Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 15/10 Calorie Bike
Into Max Rounds:
3 Power Cleans (165/115)
21 Double Unders
Replace Cals for:
300/200/100m run Buy-in
Run your apartment stairs, Run on the spot for 60 sec, what ever it takes.