CrossFit Inventive – CrossFit

Warm-up

Couch Stretch 1 Minute Each Side

Seated Pike Stretch 1 Minute Each Side

WARM-UP

8 Minutes Straight

1 Minute Machine/Run

1 Minute Glute Bridges

1 Minute Machine/Run

1:00 Hollow Rocks

1 Minute Machine/Run

1 Minute Glute Bridge Walkouts (4 step)

1 Minute Machine/Run

1 Minute Calf Pumps

Metcon (Time)

“Home WOD”

“Double Down”

For Time:

400m Run

100 DU, 50 Sit-Ups, 400m Run

80 DU, 40 Sit-Ups, 400m Run

60 DU, 30 Sit-Ups, 400m Run

40 DU, 20 Sit-Ups, 400m Run

20 DU, 10 Sit-Ups, 400m Run
This big, longer chipper workout will challenge our metabolic conditioning

Let’s chip away at the double under and sit-ups movements in manageable chunks

A good overarching rule for this workout is that the second half of the workout should be performed at the same speed or FASTER than the first

If we stay under control for the first half, we’ll be able to attack the second half

Find paces and break-up strategies that you see yourself improving upon

SUBS

Run

500m Row

800m Bike Erg

40/30 Cal Assault bike

Metcon (Time)

“Comptrain”

“Woodworker”

For Time:

200 Double Unders

100/75 Calorie Row

50 Burpee Box Jump Overs 30/24 inch

100/75 Calorie Row

200 Double Unders
SUBS

Machine:

Bike Erg 120/90 Cals

DOUBLE UNDERS

Reduce Reps

2 Minutes of Double-under Practice

Metcon (Time)

“Strict JT Sr.”

21-15-9:

Strict Deficit Handstand Push-ups

Strict Ring Dips

Hand-Release Push-ups
“Strict JT Sr.” is a cycle benchmark we will re-test

It is a beefed up version of the benchmark workout “JT”

This triplet workout is an all upper body pushing focused gymnastics piece

Because it is high interference (all pressing), you’ll likely benefit from breaking each movement up into small sets from the very beginning

Reducing the overall workout volume is an option:

15-12-9

12-9-6

9-7-5

See further down the page for specific movement subs

STRICT DEFICIT HANDSTAND PUSH-UPS

Elevate hands onto plates to create the deficit

Choose a deficit for the first round that allows you to complete the 21 reps in 1-2 sets when fresh

STRICT RING DIPS

The front of the shoulder should descend below the elbow in the bottom of the dip

HAND RELEASE PUSH-UPS

At the bottom of each rep, elevate the hands off the ground before pressing back up

SUBS

OVERALL WORKOUT

Reduce Volume

STRICT DEFICIT HANDSTAND PUSH-UPS

Reduce Reps or Deficit

Feet on Box or Bench Video

STRICT RING DIPS

Reduce Reps

Banded Ring Dips

HAND RELEASE PUSH-UPS