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