CrossFit Inventive – CrossFit

Warm-up

30 sec Lower back/hipflexor

Glute Stretch 30 sec E/S

30 sec Spiderman lunge hold\30 sec twisted cross E/S

3 inchworm 2 push-ups

———-

2 rounds:

6 KB or DB Russian Swings

6 Air squats

6 Reverse lunges

6 Lateral hops over the Dumbbell

Metcon (3 Rounds for reps)

“Home Gym WOD”

“Garage Fight”

3 Rounds of 1:00 Minute at Each:

Dumbbell Goblet Thrusters

Single Dumbbell Power Cleans

Hops over the Dumbbell

Single Arm Push Presses

Burpees

Rest
n today’s 17 minute workout we’ll work through 5 different movements and a resting station

The goal is to keep consistent rep counts throughout the duration of the workout

We have a couple of options when it comes to pacing this workout

* Choose a pace that will allow good movement quality for each 1 Minute station

-OR-

* Choose a rep count that you can sustain through this 17 minute workout

Let’s try to move through the entire minute at each station

We’ll keep 3 separate scores for each round, SugarWOD will add them up for a sum total for the leaderboard

Front Squat

On the 2:00 x 7 Sets

Set 1 (On the 0:00): 3 Reps @ 80%

Set 2 (On the 2:00): 1 Rep @ 87.5%

Set 3 (On the 4:00): 3 Reps @ 80%

Set 4 (On the 6:00): 1 Rep @ 90%

Set 5 (On the 8:00): 3 Reps @ 80%

Set 6 (On the 10:00): 1 Rep @ 95%

Set 7 (On the 12:00): 12 Reps @ 70%

Metcon (AMRAP – Rounds and Reps)

“T-Mobile”

AMRAP 15:

5 Lateral bar Burpees

10 Overhead Squats 40/30kg

15 Deadlifts 40/30kg


“Don’t bunt. Aim out of the ballpark.” – David Oglivy