CrossFit Inventive – CrossFit

Warm-up

Frog Stretch 60 sec

Couch Stretch 60 sec each leg

Puppy Dog Pose 60 sec

5-4-3-2-1:

Inchworm to Push-ups Video

After Each Set:

20 Second Hollow Hold

20 Seconds Over and Back Dumbbell Hops

20 Seconds Goblet Squats (Light Weight

Metcon (Time)

“Sfran”

21-15-9:

Double Dumbbell Thrusters

Strict Pull-ups

Lighter Weight/Single Dumbbell Option: 30-20-10
STIMULUS

DESCRIPTION

“Sfran” is a variation of the popular workout “Fran”

With strict pull-ups and double dumbbell thrusters, this variation is intended to be slower than the typical sprint style benchmark

However, since the workout alternates between a total body press and an upper body pull, we’ll be able to keep the intensity relatively high

We expect this piece to take around 8-12 minutes to complete

MODIFICATIONS

DOUBLE DUMBBELL THRUSTERS

Single Dumbbell Goblet Thruster Video

Odd Object Thruster Video

3x Squat Jumps

STRICT PULL-UPS

2x Odd Object Rows Video

Barbell Bent Over Rows

Single Arm Bent Over Row (Full Reps Each Side) Video

Dumbbell Rows From Push-up Position Video

Inverted Row Video

Metcon (Weight)

Front Squat + Thruster Complex

On the 1:30 x 5 Sets:

1 Pausing Front Squat

1 Front Squat

1 Thruster

Set 1: 50% of 1RM Front Squat

Sets 2-5: Build to Heavy Complex
STIMULUS

DESCRIPTION

This barbell complex is designed to train your technique and power in the front squat and thruster

The bar comes out of the rack for each set

Each set is meant to be completed without dropping the bar

Rounds begin on the 0:00-1:30-3:00-4:30-6:00

You’ll start at 50% of your 1RM Front Squat for set 1 and build in loading from there

Pause for 2 seconds in the bottom of the Pausing Front Squat

Metcon (Time)

“Workaholic”

3 Rounds:

30/20 Calorie Row

21 Chest to Bar Pull-ups

Directly Into…

3 Rounds:

15 Devil’s Presses (50’s/35’s)

21 Double Dumbbell Thrusters (50’s/35’s)

KILOS

22.5’s/15’s