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
