CrossFit Inventive – CrossFit
Warm-up
Glute Stretch 30 sec each side
Spiderman Lunge hold 30 sec each side
Lower back/Hipflexor 30 sec each side
Twisted Cross 30 sec each side
calf Stretch 30 sec each side
30 Slow Calf pumps
Home WOD Warm -up Set
3 rounds:
10 Frog Jumps V
200 Meter Run
5 Inchworm to Push-up
Comptrain Warmup Set
20 Double Unders
400 Meter Bike Erg/200m Row/Ski
10 Double Unders
200 Meter Bike Erg/100m Row/Ski
Metcon (5 Rounds for time)
“Home WOD”
“Froggin”
Every 5 Minutes x 5 Sets:
200 Meter Run
15 Burpees
200 Meter Run
DESCRIPTION
Rounds begin every 5 minutes in this simple bodyweight interval workout
You’ll complete the three stations for time and rest whatever time remains until the next round begins
Rounds begin on the 0-5-10-15-20
Record your time following the second 200 meter run
Your score is the slowest of the 5 rounds
We’re looking for these rounds to take no more than 4 minutes – giving you at least 1 minute of rest
MODIFICATIONS
RUN
250 Meter Row or Ski
500 Meter Bike Erg
20/14 Calorie Schwinn Bike
12/9 Calorie Assault or Echo Bike
30 Box Jumps
50 High Knees In Place*
*Knees should reach up above the hip crease. Each knee up counts as one, so 25/25 per side
Metcon (Time)
Bike Erg Conditioning
For Time:
5,000/4,000 Meter Bike Erg
On the 0:00: 100 Double Unders
On the 3:00: 80 Double Unders
On the 6:00: 60 Double Unders
On the 9:00: 40 Double Unders
On the 12:00: 20 Double Unders
In this conditioning piece, we’ll alternate between sets of double unders and time on the bike
To start the workout and then every 3 minutes (0-3-6-9-12), you’ll complete a set of double unders at descending reps
You must finish the prescribed number of reps before you can get on the bike to accumulate meters
Your score is total time on a running clock it takes to bike 5,000/4,000 meters
The reason we’ll use a running clock is becuase the timer on the bike will stop moving when you get off to do double unders
If you finish the 5k/4k bike before a set of double unders, you do not have to complete them
For Example: If you finish your meters at 8:45, you do not have to complete the set of 40 double unders that was set to happen on the 9:00
SUBS
Bike Erg:
2500/2000 Meter Row
2300/1800 Meter Ski Erg
DOUBLE UNDERS:
Reduce Reps
Practice Time
100 = 1:30 of Practice
80 = 1:15 of Practice
60 = 1:00 of Practice
40 = :45 Practice
20 = :30 of Practice
2x Single Unders
BIKE ERG
2,000 Meter Row
120/90 Calorie Assault Bike or Echo Bike
*Anyone wishing to do the workout but can’t skip for any reason, chose an exercise to perform for the same amount of time as the the “Practice Double-unders” Time above under Subs.
E.G any core exercise, air squats, Russian kettlebell swing etc….
