CrossFit Inventive – CrossFit

Warm-up

Frog Stretch 2 mins

Glute stretch 30 sec Each side

Lower back hipflexor 30 sec Each Side

30 sec Puppy dog pose

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ACTIVATION

2 sets

6 DB squat clean 3 each arm

6 Push-ups

9 Scap pulls

12 Hollow Rock

Metcon (AMRAP – Reps)

“Cairo”

Ascending Ladder for 15:00:

3 Strict Pull-Ups

3 Single Arm Dumbbell Squat Cleans

3 Dumbbell Facing Burpees

6 Strict Pull-Ups

6 Single Arm Dumbbell Squat Cleans

6 Dumbbell Facing Burpees

*Continue adding 3 reps to each movements

*Athlete’s choice on when to alternate hands on the single arm cleans.
Let’s see how far we can get in this 15 Minute workout

After each set of burpees we’ll add 3 reps to each movement

Athlete’s choice on when to alternate hands on the single arm cleans.

Choose rep schemes to hold onto through the workout that will allow us to continue good movement patterns

We want planned breaks here, and not to get forced into long breaks

Metcon (AMRAP – Reps)

“Cairo” (No Equipment Version):

Ascending Ladder for 15:00:

2 Odd-Object to Shoulder

2 Odd-Object Goblet Squats

2 Odd-Object Facing Burpees

4 Odd-Object to Shoulder

4 Odd-Object Goblet Squats

4 Odd- Object Facing Burpees

*Continue to add 2 reps to each movement

Back Squat (Pausing Back Squat)

OTM x 10:

1 Pause Back Squat*

One second pause at:

Going Down at Parallel

Absolute Bottom of Squat

Going Up at Parallel

Working a Pause Back Squat today with 3 separate pauses

Movement Order: You’ll squat to parallel, squat to full depth, return to parallel, then stand to full extension

There are pauses built in at three locations:

Pause for 1 second at parallel on the way down

Pause for 1 second at full depth

Pause for 1 second at parallel on the way up

Build up in weight over the 10 minutes, starting at 50% of your 1RM Back Squat

These 10 reps are on the clock, starting at the top of each minute

Metcon (Time)

“Layup”

50-40-30-20-10:

Double-Unders

AbMat Sit-Ups

Directly into…

5-10-15-20-25:

KBS 24/16kg

Wallballs 9/6kg