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”