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
