CrossFit Inventive – CrossFit

Warm-up

Twisted Cross 30 sec each side

20 scorpions front/back

30 sec Lower back/hipflexor each side

30 sec spiderman lunge hold each side

30 sec calf stretch each side

30 slow Calf Pumps

Easy Jog/RowSki:

400 Meters\Bike erge 800M

3 Rounds:

30 Seconds ALT Single Leg SLDL

30 Second Hollow Hold

30 Second Active Samson (15 E/S)

Metcon (Time)

“Oxygen”

3 Rounds:

25 Strict Pull-ups

400 Meter Run

50 Sit-ups

800 Meter Run
DESCRIPTION

All bodyweight movements today in this longer 3-round workout

We expect this piece to take around 30-36 minutes to complete

Let’s choose a rep number or variation that allows you to complete the 25 reps in no more than 3 minutes.

MODIFICATIONS

STRICT PULL-UPS

Banded Strict Pull-ups

Ring Rows

Odd Object Rows

400 METER RUNS

500 Meter Row

1,000 Meter Bike Erg

400 Meter Ski Erg

25/18 Calorie Assault or Echo Bike

40/28 Calorie Schwinn Bike

30 x 10 Meter Shuttle Runs

800 METER RUNS

800 Meter Row

2,000 Meter Bike Erg

800 Meter Ski Erg

50/35 Calorie Assault or Echo Bike

80/56 Calorie Schwinn Bike

60 x 10 Meter Shuttle Runs

“Oxygen” No Equipment Version

3 Rounds:

50 Odd Object Rows

400 Meter Run

50 Sit-ups

800 Meter Run

Metcon (AMRAP – Reps)

Gymnastic Conditioning

On the Minute x 10:

1 Set of Strict Handstand Push-ups
STIMULUS

Starting out the day with some gymnastics stamina work

Within each minute, you’ll complete a single set of strict handstand push-ups

While the number may not end up perfect, the goal here is to maintain a consistent number across the 10 sets

Pick a number from the beginning that you think you can hold throughout

We’ll repeat this piece over the next two weeks with the intention of improving our numbers

Enter your lowest round number as your score

For Example: If your rounds went 5-5-5-5-5-5-5-5-4-4, your score for the day is 4

SUBS

STRICT HANDSTAND PUSH-UPS

Box Handstand Push-ups Video

Double Dumbbell Strict Press

Push-ups

MOVEMENT PREP

Warmup Set

On the Minute x 3:

50% of Goal Number

Metcon (3 Rounds for time)

Midline Conditioning

On the 5:00 x 3 Rounds:

30 GHD Sit-ups

20/15 Calorie Ski Erg

100′ Handstand Walk

STIMULUS

This midline piece will train your ability to walk on your hands with midline fatigue and heavy breathing

Choose rep numbers and distances that allow you to complete the work in under 4 minutes, giving you at least 1 minute to recover between sets

Record your time for each round – your score is the slowest of the 3
SUBS

GHD Sit-ups

Weighted AbMat Sit-ups Video

Ski Erg

20/15 Calorie Row, Bike Erg, or Schwinn Bike

15/12 Calorie Assault or Echo Bike

Hanstand Walk Practice

Reduce Distance

Practice Until the 4:00 Mark Each Round

MOVEMENT PREP

Warmup Set

10 GHD Sit-up

5 Calorie Ski Erg

25′ Handstand Walk

Metcon (No Measure)

Field Conditioning

[On the 0:00]

Every 5 Minutes x 5 Rounds:

25 Meter Shuttle

50 Meter Shuttle

100 Meter Shuttle

[On the 25:00]

Every Minute x 5 Rounds:

100 Meter Run

STIMULUS

There are two parts to this conditioning piece, which is ideally completed field or track

The efforts in each part are designed to be fast, as there will be a good amount of rest built in

Part 1 starts on the 0:00 and includes shuttle runs that involve you going “out and back” to that distance

You’ll run a total of 350 meters each round:

25 Meters Out + 25 Meters Back

50 Meters Out + 50 Meters Back

100 Meters Out + 100 Meters Back

Rounds for Part 1 begin on the 0-5-10-15-20

If unable to shuttle run, complete 400 meter runs for Part 1

Part 2 starts on the 25:00 and involves completing a single distance of 100 meters

Rounds for Part 2 begin on the 25-26-27-28-29

Enter your slowest time from part 1 and slowest time from part 2 – as your score is the sum total of both those times

We will repeat this effort next week with the intentions of trying to improve times

MOVEMENT PREP

Warmup Set 1

2 Sets:

10 Meter Shuttle Run

20 Meter Shuttle Run

30 Meter Shuttle Run