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
