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….