CrossFit Inventive – CrossFit

Warm-up

Frog Stretch 60 sec

Glute stretch 30 sec E/S

Spiderman lunge hold with rotation 30 sec E/S

Puppy Dog Pose 30 seconds

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Activation

2 rounds:

3 inchworms 1 push-up

5 single arm thrusters each side

200m Machine/Run

Metcon (Time)

“Den”

10-9-8-7-6-5-4-3-2-1:

Double Dumbbell Clusters

200 Meter Run/250m Row

= 55 rep
The big movement on paper is the double dumbbell cluster, also referred to as a squat clean thruster

This is one of the most effective movements out there, as it requires us to work through a very large range of motion

After each round of clusters, you’ll complete a 200 meter run

We expect this workout to take around 15-20 minutes to complete

DOUBLE DUMBBELLS CLUSTERS

In the start of each clean, touch one head of the dumbbell to the ground

Squat clean the weight and drive it overhead with no re-bend of the knees

We’re ideally choosing a moderate set of dumbbells that allows you to complete 10+ reps unbroken when fresh

Understanding that everyone has different weights available at home, there are some other option

Heavier Weight Option: Complete 4-5 Reps Per Round (Reduces Reps From 55 to 40-50)

Lighter Weight Option: Complete 6-8 Reps Per Round (Increase Reps From 55 to 60-80)

Click Here to see a demo of the double dumbbell cluster

MODIFICATIONS

RUN

250 Meter Row or Ski

20 x 10 Meter Shuttle Runs

30 Mountain Climbers

DOUBLE DUMBBELL CLUSTERS

Single Dumbbell Clusters

Barbell Clusters

Odd Object Clusters

Stamina Squats (Weight)

On the 1:30 x 7 Sets:

2 Front Squat

4 Back Squats

Week 1 @60% of 1 RM Front Squat
DESCRIPTION

We’re back to a new iteration of stamina squats after a week of de-loading

In this new version, we are:

Increasing our volume per set to 2+4 from 1+3

Extending the work window to 1:30 from 1:00

For this week, we will reset to our starting percentage of 60%

We will grow in percentages in this format over the next 4 weeks

Score is the 63% load you use throughout the 7 sets

As a reminder:

The barbell comes from the rack

Rack the bar and transition directly from the front squats to the back squats

All 6 reps should be completed within the 90 second window

Rounds begin on the 0:00-1:30-3:00-4:30-6:00-7:30-9:00

Metcon (Time)

“Ceiling Fan”

For Time (15 Minute Cap):

21 Clean and Jerks @70/42.5kg

100 Double Unders

21 Clean and Jerks @70/42.5kg

On the Minute: 5 Wallballs @9/6kg
DESCRIPTION

The wallballs will interrupt your progress as your try to work through reps on the barbell and jump rope

Every minute on the minute, you’ll complete 5 heavy wallballs

With whatever time remains in the minute, work through as many reps as possible of clean and jerks or double unders

Pick up wherever you left off following the 5 wallballs

Your score is the total time it takes you to complete the 3 stations

There is a 15 minute time cap on this workout

CLEAN AND JERKS

We’re looking to move a moderate weight clean and jerk in this workout

This should be a load that you can complete for 12+ reps unbroken when fresh

Within the workout, these are likely small sets or quick singles

DOUBLE UNDERS

If you have the capacity to do over 100 double unders unbroken, let’s complete the prescribed numbers

If you’re under that number, consider reducing the reps or choosing a variation that you can complete within 2 minutes when fresh

See further down the page for “subs”

WALLBALLS

They should be performed unbroken at the top of each minute

If you only have a lighter weight available, complete 7 reps on the minute