CrossFit Inventive – CrossFit

Warm-up

20 scorpions

30 sec Lower back/hipflexor each side

30 sec Glute Stretch each side

30 sec Twisted cross each side

30 sec Wrist stretch Front/Back

Activation

3 sets:

5 Push-up to Down Dog

20 Plank

10 Slow Wall Squats or Air Squat

Metcon (Time)

For Time:

21-15-9:

Dumbbell Power Cleans

20 Push-ups After Each Round

Directly Into…

21-15-9:

Dumbbell Front Squats

15 Burpees After Each Round`
There are 2 parts to this workout, each consisting of a double dumbbell movement

DUMBBELL FRONT SQUATS

Single Arm Dumbbell Front Squats

Goblet Squats (Kettlebell or Dumbbell)

Odd Object Goblet Squats

2x Jumping Squats (42-30-18)

DUMBBELL POWER CLEANS

Single Arm Dumbbell Power Cleans

Odd Object Ground to Shoulder

Metcon (Weight)

On the Minute x 10:

2 Box Squats

All Sets at 50% 1RM Back Squat
STIMULUS

DESCRIPTION

After several weeks of Box Squats just below parallel, we’ll now lower the height to 3 inches below parallel

Over the next few weeks, the height will stay the same and the percentages will increase

Use 50% of your 1RM Back Squat for all 10 sets today

Metcon (Time)

For Time

21-15-9:

Power Cleans 60/40kg

20 Push-ups After Each Round

Directly Into…

21-15-9:

Front Squats 60/40kg

15 Bar Facing Burpees After Each Round

-: Metcon (Weight)

“EXTRAS”

Odd-Object A (On the 0:00)

On the 2:00 x 5 Rounds:

200 Meter Wreck Bag Run (50/35)

5 Unbroken Deadlifts

KILOS

22.5/15

STIMULUS

DESCRIPTION

The first part of Odd Object Conditioning starts at 0:00 on a running clock

Rounds begin on the 0:00-2:00-4:00-6:00-8:00

The goal of this piece is to train quick transitions to a heavier, unbroken sets of deadlifts under fatigue

Use the same weight across all 5 rounds

Enter the weight used as your score

These rounds should be completed in less than 1:30 to allow at least :30 seconds of rest

WRECK BAG RUN

The goal here is to run with a weighted object of some kind

This should be a moderate weight that allows you to run quickly for all 200 meters

UNBROKEN DEADLIFTS

A good range for these unbroken sets of deadlifts will be between 65-80% of your 1RM

Gradually build up and feel out these weights during your warmup sets to decide which is best

SUBS

WRECK BAG RUN

Weighted Run (Sandbag, Medicine Ball…)

Sled Push or Sled Drag

200 Meter Sprint