CrossFit Inventive – CrossFit
“One of the most difficult things to give away is kindness. It usually comes back to you” – Anonymous
Warm-up
Spiderman Lunge Hold 30 sec each side
Glute stretch 30 sec each side
30 sec puppy dog pose
Calf Stretch 30 sec each side
30 Slow Calf Pumps
2 Sets:
30 Seconds Single Unders
30 Seconds Slow Air Squats
30 Seconds Push-up to Down Dog
Metcon (AMRAP – Rounds and Reps)
“Seventy Two”
AMRAP 15:
1 Double Dumbbell Hang Squat Clean
1 Double Dumbbell Thruster
30 Double Unders
2 Double Dumbbell Hang Squat Cleans
2 Double Dumbbell Thrusters
30 Double Unders
3 Double Dumbbell Hang Squat Cleans
3 Double Dumbbell Thrusters
30 Double Unders
…
Continue to Add (1) Rep to Dumbbell Movements Per Round
DESCRIPTION
We’ll climb the ladder for 15 minutes in today’s ascending rep scheme workout
After each set of double unders, which remain at 30, the dumbbell reps will climb by 1 rep
We’ll use [Rounds + Reps] as our scoring choice to keep things simple
For Example: If you finish the round of 8’s and complete 6 hang squat cleans in the round of 9’s – your score is 8 Rounds + 6 Reps
DOUBLE DUMBBELL MOVEMENTS
There is no prescribed loading for these double dumbbell movements – as everyone has access to different weights at home
Those with lighter weights will get further into the workout while those with heavier weights will get more of a strength stimulus
An option for those with heavier dumbbell weights who don’t want to get “stuck” would be to use a single dumbbell instead of two
MODIFICATIONS
DOUBLE DUMBBELL HANG SQUAT CLEANS
Single Dumbbell Hang Squat Cleans (Split Reps Evenly Between Arms)
Medicine Ball Squat Cleans (Climb by 3’s Each Round)
Kettlebell Goblet Squats (Climb by 3’s Each Round)
DOUBLE DUMBBELL THRUSTERS
Single Dumbbell Thrusters (Split Reps Evenly Between Arms)
Single Dumbbell Goblet Thrusters Video
Wallballs (Climb by 3’s Each Round)
Kettlebell Swings (Climb by 3’s Each Round)
Metcon (Weight)
Stamina Squats
On the Minute x 10:
1 Front Squat
3 Back Squats
Use 67% of Your 1RM Front Squat For All Reps
STIMULUS
We’re entering week 3 of this 5 week squat cycle
Each minute consists of a single front squat and three back squats
The same weight is used throughout, and all reps come from the rack
Use 67% of your 1RM Front Squat for all reps
Next week we will be building in percentages
MOVEMENT PREP
Warmup Sets
Gradually Build to 67% With Set Of:
1 Front Squat
1 Back Squat”
Metcon (Calories)
“Wet Willy”
AMRAP 4:
3 Rounds:
12 Deadlifts (135/95)
9 Overhead Squats (135/95)
6 Hang Power Snatches (135/95)
Max Calorie Row with Time Remaining
Rest 4 Minutes
AMRAP 4:
2 Rounds:
12 Deadlifts (155/105)
9 Overhead Squats (155/105)
6 Hang Power Snatches (155/105)
Max Calorie Row with Time Remaining
Rest 4 Minutes
AMRAP 4:
1 Round:
12 Deadlifts (185/135)
9 Overhead Squats (185/135)
6 Hang Power Snatches (185/135)
Max Calorie Row with Time Remaining
KILOS
1st AMRAP: 61/43
2nd AMRAP: 70/48
3rd AMRAP: 84/61
Working through high intensity four-minute intervals today
Following all the work on the barbell, you’ll complete as many calories on the rower with whatever time remains
Your score today is the total number of calories accumulated over the three rounds
SUBS:
ROW
Max Calories on Any Machine
Max 10 Meter Shuttle Runs
