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
