CrossFit Inventive – CrossFit
Warm-up
Frog stretch 60 sec
Couch stretch 60 sec E/S
Spiderman lunge hold 30 sec E/S
30 sec Twisted Cross E/S
——
Activation
2 rounds:
5 Frog Hops
5 HRPU
10/7 Cal Machine/100m run
5 Dumbbell Push press each side
Metcon (6 Rounds for time)
“Alone Together Home WOD”
On the 4:00 x 6 Rounds:
5 Lateral Burpee Over Dumbbell
5 Alt Dumbbell Hang Clean & Jerk
12/9 Calorie Bike Erg
5 Alt Dumbbell Hang Clean & Jerk
5 Lateral Burpee Over Dumbbell.
SUBS
BIKE ERG
Equal Calorie Assault, Echo Bike, or Ski Erg
15/12 Calorie Row or Schwinn Bike
12 x 10 Meter Shuttle Runs
200 Meter Run
Back Squat (On the Minute x 10: 2 Box Squats)
All Sets at 65% of 1RM Back Squat
Box Height Just Below Parallel
STIMULUS
GENERAL
Week 4 of 4 in this progression, adding 5% from last week
Set the box height just below parallel
All sets are completed at 65% of your 1RM Back Squat
Weight is not the focus point – speed is
After sitting back to a vertical shin position, explode off the box
Accelerate out of the bottom as aggressively as you can
Clean and Jerk (Clean and Jerk (On the 20:00))
In a 5-Minute Window:
Build to a Moderately Heavy Clean and Jerk
STIMULUS
DESCRIPTION
Starting at the 20:00 mark on the running clock, you’ll have 5 minutes (Until 25:00) to build to a moderately heavy Clean and Jerk
This is not meant to be an all out 1RM max, rather a feeler for where you currently are with this movement
With only 5 minutes to work, you can expect to have 3-5 attempts at this
Since the final set of the “Clean and Jerk Technique” that comes before this ends at 75-85% of your 1RM Clean and Jerk – look to start just slightly above that for your first attempt
Metcon (Weight)
Jerk Technique (On the 0:00)
Strict Press in Split Jerk (0:00-4:00):
3 Sets of 5
Tall Jerk (4:00-8:00):
4 Sets of 4
Pausing Split Jerk (8:00-12:00):
5 Sets of 3
STIMULUS
The first two jerk technique pieces are repeats from last week – as we look to slightly increase our weights
There are no specific percentages for these three movements, but these should be loads that support good technique
Before starting these technique sessions, start a running clock
You’ll have 4 minutes to complete the work load at each movement
Minutes 0-4: 3×5 Strict Press in Split Jerk
Minutes 4-8: 4×4 Tall Jerk
Minutes 8-12: 5×3 Pausing Split Jerk
The movements start out more challenging and get easier as you go
See if you can slightly increase loading with each movement
Metcon (6 Rounds for time)
“Alone Together”
On the 4:00 x 6 Rounds:
5 Devil Presses 2x 22.5/15kg
12/9 Calorie Bike Erg
5 Devil Presses 2 x 22.5/15kg
Grunt-work style intervals here with this combination
You’ll complete the 3 stations for time and then rest with whatever time remains until the next 4 minute window
Rounds begin on the 0:00 – 4:00 – 8:00 – 12:00 – 16:00 – 20:00
With rounds likely taking only about 1:30-2:15 to complete – these are meant to be nearly sprint pacing
DEVILS PRESS
With both dumbbells, chest-to-deck followed by ground-to-overhead
Athletes choice to either power snatch the dumbbells, or clean and jerk
Looking for a heavier loading today, but one we feel confident completing “unbroken” each round
BIKE ERG
See further down the page for “subs”
STRATEGY
GENERAL
Work capacity is the aim here… think less, and go for it
With plenty of rest built in, you’ll be nearly fully recovered by the next round
Don’t hold back from the beginning – try to set a strong pace from round 1
As the rounds progress, speeding up your transitions from movement to movement can help you maintain or increase your time from the previous round
SUBS
BIKE ERG
Equal Calorie Assault, Echo Bike, or Ski Erg
15/12 Calorie Row or Schwinn Bike
12 x 10 Meter Shuttle Runs
200 Meter Run
“Give us the Barbell Back”
