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