CrossFit Inventive – CrossFit

Warm-up

30 Sec Lower Back/Hipflexor each side

30 sec Seated Pike Stretch

30 Sec Puppy Dog Pose

30 sec Calf Stretch Each Side

30 Calf Pumps

4 Rounds

20 Seconds Spiderman + Reach

10 Seconds Mountain Climbers

Then:

4 Rounds

20 Seconds Single Unders

10 Seconds Air Squats

Metcon (Time)

“Bubbles”

For Time:

1 Burpee Box Jump Over (30″/24″ inch)

25 Double Unders

2 Burpee Box Jump Overs (30″/24″)

25 Double Unders

3 Burpee Box Jump Overs (30″/24″)

25 Double Unders



10 Burpee Box Jump Overs (30″/24″)

25 Double Unders
DESCRIPTION

An all-gymnastic repeat from 2.4.20 – gauging pacing and work capacity

We have an ascending ladder of burpee box jump overs and a fixed number of double unders

This workout starts at the 10 minute mark on the running clock

We’ll climb by 1 burpee box jump over each round until we reach the final round of 10 burpee box jump overs and 25 double unders

Burpee Box Jump Overs:

Choose a box height that is slightly higher than you typically use

There is no need to stand to full extension on top of the box

Face the box in the bottom of the burpee

You can step or jump out of the burpee, but must jump up to the box

Choose a double under rep number or variation that is ideally completed unbroken each round

STRATEGY

Consider the rounds that you can see in the workout description the buy-in to the workout

The opening few rounds of 1-2-3-4-5 burpee box jump overs have only 15 reps, where the rounds of 6-10 have 40 reps

Let’s move at a pace early on in the workout that we see ourselves maintaining as the reps continue to climb

This should also be a speed that allows for an immediate transition to the rope for an unbroken set

If you know double unders are going to be a tough movement at some point, slow down the burpee box jump overs

As far as efficiency goes, setting the rope neatly on the ground after each set of double unders makes for a much smoother transition

Also, whenever you finish a movement, make it your goal to just start the next station

Just drop down into the first burpee and just pick up the handles of the rope

These swift transitions keep you moving and help you feel like you’re always progressing in the right direction

SUBS

Double Unders

Reduce Reps

50 Single Unders

30 Seconds of Practice

Metcon (AMRAP – Rounds and Reps)

“NO EQUIPMENT WOD”

12 minute amrap:

10 Burpees

25 Double-Unders

Metcon (Weight)

Tempo Back Squat

On the 1:30 x 5 Sets:

1 Tempo Back Squat

1 Back Squat

Set 1: 55% 1RM Back Squat

Set 2: 60% 1RM Back Squat

Sets 3-5: 65% 1RM Back Squat

STIMULUS

DESCRIPTION

A lot of time under tension in this Back Squat complex will help you develop good technique, control, and strength through the full range of motion

The first rep has a tempo – the second does not

The Tempo: 5 Seconds Down + 5 Seconds Up

These sets are based off percentages of your 1RM Back Squat

Rounds begin on the 0:00-1:30-3:00-4:30-6:00

Metcon (No Measure)

Body Armor

3 Sets Not For Time:

9 Barbell Romanian Deadlifts

15 Strict Parallel Bar Dips

200m Double Dumbbell Farmers Carry

Rest 2 Minutes Between Sets

STIMULUS

DESCRIPTION

This Body Armor piece is for quality and control over speed

Choose a challenging barbell weight for the Romanian Deadlifts, but one that you’ll complete straight each time

Do the same on the dumbbell farmers carries

You can increase loads each round or stay at the same load across

Choose a variation / rep scheme for the Bar Dips that allows you to complete the 15 reps in no more than 3 sets