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
