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
