CrossFit Inventive – CrossFit

Warm-up

Lower back/Hipflexor 30 each side

Glute 30 sec each side

Spiderman lunge 30 sec each side

Twisted Cross 30 sec each side

30 Seconds Calf Pumps

30 Seconds Shuttle Runs/Machine

30 Seconds Mountain Climbers

30 Seconds Shuttle Runs/Machine

30 Seconds Frog Hops

30 Seconds Shuttle Runs/Machine

30 Seconds Push-up to Down Dog

30 Seconds Shuttle Runs/Machine

30 Seconds Air Squats

30 Seconds Shuttle Runs/Machine

30 Seconds Slow Burpees

Metcon (Time)

“Radar”

For Time:

400 Meter Run

9-12-15:

Double Dumbbell Deadlifts

Lateral Dumbbell Burpees

800 Meter Run

15-12-9:

Double Dumbbell Deadlifts

Lateral Dumbbell Burpees

400 Meter Run
We expect this piece to take around 15-22 minutes to complete

DOUBLE DUMBBELL DEADLIFT

Hold two dumbbells on the outside of the body with a narrow stance

Only one head of the bell has to make contact with the floor outside the foot

LATERAL DUMBBELL BURPEES

You can jump up or step up out of the burpee

Jump over the handle of 1 dumbbell with two feet

There is no need to stand to full extension when jumping over the dumbbell

RUNS

If you’re choosing a sub for the runs, consider the following recommendations:

400 Meter Run + Subs: Designed to take less than 2:30 to complete

800 Meter Run + Subs: Designed to take less than 5:00 to complete

MODIFICATIONS

400 METER RUNS

500 Meter Row

30 x 10 Meter Shuttle Runs

35 Box Jumps

35 Tuck Jumps ( knees above hip crease)

800 METER RUNS

1,000 Meter Row

60 x 10 Meter Shuttle Runs

50 Box Jumps

50 Tuck Jumps (knees above hip crease)

DOUBLE DUMBBELL DEADLIFTS

Single Dumbbell Deadlifts (15-12-9 Each Side) Video

Odd Object Deadlifts

Metcon (Time)

Strict Handstand Pushup Biathalon

For Time (20 Minute Cap):

30 Deficit Strict Handstand Push-ups (4.5″/3″)

30/21 Calorie Assault Bike

20 Deficit Strict Handstand Push-ups (4.5″/3″)

30/21 Calorie Assault Bike

10 Deficit Strict Handstand Push-ups (4.5″/3″)

30/21 Calorie Assault Bike

Every Additional Break: 10/7 Calorie Assault Bike

STIMULUS

DESCRIPTION

We’ll alternate between deficit strict handstand push-ups and bike calories in this biathlon style workout

Any break of the deficit strict handstand push-ups prior to the prescribed number of reps will result in an additional 10/7 Calorie Assault Bike penalty

Your score is the total time, including penalties, it takes to complete the listed work

There is a 20 minute time cap for this workout

DEFICIT STRICT HANDSTAND PUSH-UPS

Place your hands on plates to create the 4.5/3 inch deficits

If you have over 20 deficit strict handstand push-ups unbroken when fresh, try to complete the workout as written

If you are below 20 reps, complete a variation or reduce the rep scheme

Some options for reducing reps are: 21-15-9, 15-12-9, or 12-9-6

STRATEGY

STRICT DEFICIT HANDSTAND PUSH-UPS

It may be helpful to take some planned penalty breaks on the bigger sets of handstand push-ups if you know the total number is out of reach for an unbroken set

These calculated breaks can help you prevent burning out the shoulders too soon

When you reach failure early in this workout, it’s a lot harder to come back for another strong set

This could lead to completing smaller sets and a lot of penalties

Balance out your ability with your strategy to maximize your performance here

ASSAULT BIKE

Your bike pace will be dependent on the situation

Taking the penalty bikes slower can help you recover the shoulders for the next set

Knowing the prescribed 30/21 calories are on the longer side, you can speed up there, as the shoulders will have around 2+ minutes to recharge

SUBS

STRICT DEFICIT HANDSTAND PUSH-UPS

Reduce Deficit

Metcon (Time)

“Radar”

For Time:

400 Meter Run

9-12-15:

Deadlfts (225/155)

Lateral Barbell Burpees

800 Meter Run

15-12-9:

Deadlfts (225/155)

Lateral Barbell Burpees

400 Meter Run

KILOS

102.5/70