CrossFit Inventive – CrossFit

Warm-up

“If failure is not an option, neither is success.”

Frog Stretch 90 Sec

Spiderman Lunge Hold #0 Sec each side

Twisted Cross 30 Sec each Side

Puppy Dog Pose 30 Seconds

Activation

3 Sets

10 Double Unders

30 Second Wall Sit

20 sec HS-Hold on Wall or 10 Push-Ups

30 Seconds Dumbbell Goblet Squats

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Metcon (AMRAP – Rounds and Reps)

“Home Wod”

“Trust Fall”

AMRAP 20:

40 Air Squats

10 Kipping Handstand Pushups (or 20 Pushups)

10 Reverse Burpees

*Every 2 Minutes (Starting at 0): 40 Double Unders
The double under reps do not count towards your score.

MODIFICATIONS

DOUBLE UNDERS

40 Line Hops (Over and Back = 1 Rep)

PUSH-UPS

Reduce Reps

Elevate Hands to Box or Bench

Knee Push-ups

REVERSE BURPEES

10 Regular Burpees.

Metcon (Weight)

Stamina Squats

On the Minute x 10:

1 Front Squat

3 Back Squats

Barbell loaded at 65% of your estimated 1RM Front Squat for all repetitions

Metcon (3 Rounds for time)

“Comptrain Wod”

“Barbarian”

On the 10:00 x 3 Rounds:

20 Pull-ups

30 Push-ups

40 AbMat Sit-ups

50 Air Squats

600/500 Meter Row

*Wearing a weighted vest.
A new round starts every 10 minutes in this longer bodyweight cardio piece (0:00 – 10:00 – 20:00)

You’ll complete the 5 listed movements for time and rest whatever time remains until the next round begins

For Example: If a round takes you 8 minutes to complete, you’ll have 2 minutes to rest

With rest built in, let’s try to push the pace through these movements

Record all three times – as your score is the slowest of the three rounds

Let’s cap these rounds at 9 minutes to ensure we have at least 1 minute of rest

If you don’t have a weight vest, simply complete the workout as written with no vest