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
