CrossFit Inventive – CrossFit

Warm-up

Frog Stretch 60 sec

Couch stretch 60 sec Each side

Pupy Dog Pose 60 sec

Twisted Cross 30 sec Each side

———–

Activation:

R1 :

20 sec Hollow rocks

20 sec Frog Hops

20 sec Air squats

R2:

20 sec Burpees

20 sec Plank Hold

20 sec Air squats

Metcon (AMRAP – Reps)

“Home WOD”

20 Min EMOM

EMOM MINS 0-4:

5 Burpeees

5 Sit-ups

5 Air Squats

EMOM MINS 5-9:

6 Burpees

6 Sitt-ups

6 Air Squats

EMOM MINS 10-14:

7 Burpees

7 Sit-ups

7 Air Squats

EMOM MINS 15-19:

8 Burpees

8 Sit-ups

8 Air Squats

*Workload for each piece must be completed in the same minute, other wise it becomes an amrap.

*Score if for total reps. There is 130 reps. If you do not complete all the reps under the 20 minutes, your score will be minus the reps you didn’t complete.

Metcon (Time)

“”Bubbles”

For Time:

1 Burpee Box Jump Over (30″/24″)

25 Double Unders

2 Burpee Box Jump Overs (30″/24″)

25 Double Unders

3 Burpee Box Jump Overs (30″/24″)

25 Double Unders



10 Burpee Box Jump Overs (30″/24″)

25 Double Unders

STIMULUS

DESCRIPTION

An all-gymnastic repeat from 2.4.20 – gauging pacing and work capacity

We have an ascending ladder of burpee box jump overs and a fixed number of double unders

This workout starts at the 10 minute mark on the running clock

We’ll climb by 1 burpee box jump over each round until we reach the final round of 10 burpee box jump overs and 25 double unders

Burpee Box Jump Overs:

Choose a box height that is slightly higher than you typically use

There is no need to stand to full extension on top of the box

Face the box in the bottom of the burpee

You can step or jump out of the burpee, but must jump up to the box

Choose a double under rep number or variation that is ideally completed unbroken each round

STRATEGY

Consider the rounds that you can see in the workout description the buy-in to the workout

The opening few rounds of 1-2-3-4-5 burpee box jump overs have only 15 reps, where the rounds of 6-10 have 40 reps

Let’s move at a pace early on in the workout that we see ourselves maintaining as the reps continue to climb

This should also be a speed that allows for an immediate transition to the rope for an unbroken set

If you know double unders are going to be a tough movement at some point, slow down the burpee box jump overs

As far as efficiency goes, setting the rope neatly on the ground after each set of double unders makes for a much smoother transition

Also, whenever you finish a movement, make it your goal to just start the next station

Just drop down into the first burpee and just pick up the handles of the rope

These swift transitions keep you moving and help you feel like you’re always progressing in the right direction

SUBS

Double Unders

Reduce Reps

50 Single Unders

30 Seconds of Pr