CrossFit Inventive – CrossFit
Warm-up
Frog Stretch 60 sec’Couch Stretch 30 sec each side
Spiderman lunge reach out 30 sec each side
Puppy Dof Pose 30 sec
10 Scap Push ups
30 sec Superman Hold
Activation
3 Rounds:
3 Inchworms
6 Double Dumbbell Bent Over Rows
9 Double Dumbbell Romanian Deadlifts
Metcon (AMRAP – Rounds and Reps)
“Nasty Dozen”
AMRAP 12:
50 Air Squats
7 Strict Pull-ups
10 Double Dumbbell Power Cleans
STIMULUS
DESCRIPTION
“Nasty Dozen” is a twist on an old school CrossFit Benchmark workout that balances weightlifting and gymnastics
Choose weights and variations that allow you to complete 3-4 rounds over the 12 minutes of work
This works out to a round every 3-4 minutes
STRICT PULL-UPS
Within the workout, this should be a station you can clear in 1 minute or less
Adjust reps or choose from another variation listed in “subs” to match that recommendation
DUMBBELL POWER CLEANS
One head of the dumbbell makes contact on the ground outside of the feet for this movement
There is no prescribed loading, as everyone has different dumbbells available at home
Ideally, we’re clearing this station in 1-3 quick sets
If you only have heavy dumbbells, you can bring the reps down to something like 7
If you only have really light dumbbells, you can increase the reps to something like 14 or 21 to get the right stimulus
MODIFICATIONS
STRICT PULL-UPS
Inverted Rows
Barbell Bent Over Rows
Double Dumbbell Rows
Single Dumbbell Row (7 Each Side)
Odd Object Rows (2x Reps)
Metcon (Weight)
Stamina Squats
On the 1:30 x 7 Sets:
2 Front Squat
4 Back Squats
Barbell Loaded at 65% 1RM Front Squat
Metcon (Time)
“Advanced Home WOD”
“Nasty Girls Remix”
3 Rounds:
50 Alternating Pistols
10 Ring Muscle-ups
10 Hang Power Cleans (205/145)
KILOS
92.5/65kg
SUBS
RING MUSCLE-UPS
Reduce Reps
2:00 of Attempts
Jumping Ring Muscle-ups Video
Banded Strict Ring Muscle-up Drill Video
25 Chest to Bar Pull-ups
PISTOLS
Reduce Reps
2 Minutes of Practice
Single Leg Squats to Box or Bench
