CrossFit Inventive – CrossFit
Warm-up
1 Minute Each
Spiderman + Reach
Active Samson
Push-ups slow/fast
1 Minute Each
Front Plank on Hands
Side Plank (30 Seconds Each Side)
Hollow Hold Video
1 Round
3 Strict Pull-ups
6 Push-ups
12 AbMat Sit-ups
12 Step Back Lunges
Metcon (Time)
“Barbs”
3 Rounds:
10 Strict Pull-ups
20 Push-ups
30 Sit-ups
40 Jumping Lunges
30 Sit-ups
20 Push-ups
10 Strict Pull-ups
Rest 3 Minutes Between Rounds
STIMULUS
DESCRIPTION
This all bodyweight workout is a twist on the benchmark “Barbara”
After completing the 7 stations, you’ll rest 3 minutes between rounds
With a fair amount of rest built in and little interference between consecutive movements, the goal is work quickly through each round
Your score is the total time it takes to complete the 3 rounds, including rest time
STRICT PULL-UPS
Choose a number or variation that allows you to complete the work in 1-3 sets
If you don’t have a pull-up bar available – complete 20 odd object rows
PUSH-UPS
Choose a number or variation that allows you to complete the work in 2-4 sets
SIT-UPS
Use an AbMat for this station if you have it
If not, you can anchor your feet under dumbbells or your couch
JUMPING LUNGES
Alternate legs every rep for a total of 20 each side
Jump to full lower body extension at the top of each rep
Gently kiss the back knee to the ground at the bottom of each rep
If jumping lunges bother the knees in any way, switch to alternating step back lunges
MODIFICATIONS
STRICT PULL-UPS
20 Odd Object Rows
Metcon (Weight)
Stamina Squats
On the Minute x 10:
1 Front Squat
3 Back Squats
Use 70% of Your 1RM Front Squat For All Reps
STIMULUS
GENERAL
This is week 4 of this 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 69% of your 1RM Front Squat for all reps
MOVEMENT PREP
Warmup Sets
Gradually Build to 69% With Set Of:
1 Front Squat
1 Back Squat
Metcon (2 Rounds for time)
“Escape from Wonderland”
2 Rounds For Time:
150 Double Unders
50 Thrusters 20/15
35/25 Calorie Row
Rest 2 Minutes After Final Round
For Time:
20 Sandbag Cleans/Deadball to Shoulder 45/30kg
STIMULUS
DESCRIPTION
This two part workout starts with a 2-round triplet
This “light and fast” workout has gymnastics, weightlifting, and cardio
We’re looking for part 1 to take around 10-16 minutes to complete
You’ll rest two minutes after completing the final round before completing 20 sandbag cleans for time
This is intended to be a heavy weight that has you grinding through steady singles
Your score is the total of Part 1 Time + Part 2 Time, not including rest
Reference your score from 6.17.19 – noting a slight weight change for the Sandbag portion
DOUBLE UNDERS
Choose a rep number or variation that allows you to clear this station in under 3 minutes
THRUSTERS
Complete the 50 reps with an empty barbell
This is intended to be an incredibly light weight that you can complete in 1-2 sets
SANDBAG CLEANS
This should be a fairly heavy bag that allows you to complete between 4-6 reps on the minute
If you only have a lighter bag – bump the reps up to 30
See “subs” section for other options
STRATEGY
DOUBLE UNDERS + ROW
150 double unders per round is a significant number
Despite possibly having the ability to do the first set unbroken, we still want to back plan into that second set
If we come out too aggressively on the first round, we may find ourselves tripping excessively in round two
It may be best to ease off the throttle on the row just enough in the first round so that you can push that second set of 150
THRUSTERS
Despite it being an empty barbell, we want to respect this movement
By paying due diligence towards our movement here, we will move with our best efficiency
If the opposite takes place, and we “”muscle”” our way through, we can imagine that the second set of double unders (and thrusters) will not go as well as we would like
With 100 reps total – move well and take 1 quick break if needed to preserve quality
SANDBAG CLEANS
After 2 minute of rest – you’ll grind through the 20 sandbag cleans
Find a firm grip on the bag with ea
