CrossFit Inventive – CrossFit

Warm-up

Lower Back hipflexor 30 sec each side

30 Sec Glute stretch each side

30 sec Seated pike stretch (Hamstring)

Twisted Cross 30 sec each side

10 Scap Push-ups

3 rounds:

200 Meter Run

10 Single Dumbbell Romanian Deadlifts (5 Each Side)

20 Single Dumbbell Bent Over Rows (10 Each Side)

Metcon (Time)

“Heldum”

5 Rounds:

400 Meter Run

21 Russian Single Dumbbell Swings

9 Strict Pull-ups
DESCRIPTION

This triplet workout resembles the benchmark workout “Helen”

The combination of cardio, simple weightlifting, and strict gymnastics will allow you to maintain intensity as you work through the 5 rounds

We expect this piece to take about 12-20 minutes to complete

RUSSIAN DUMBBELL SWINGS

Holding one head of the dumbbell with both hands, swing the weight like you would in a Russian Kettlebell swing

The movement finishes with your arms parallel to the ground

Choose a moderate weight that allows you to complete this station unbroken each round

STRICT PULL-UPS

Let’s choose a rep number or variation that allows you to clear this station in right around 1 minute

MODIFICATIONS

RUN

500 Meter Row

40 Mountain Climbers

RUSSIAN SINGLE DUMBBELL SWINGS

21 Russian Kettlebell Swings

20 Single Arm Russian Dumbbell Swings

15 Box Jumps

15 Burpees

STRICT PULL-UPS

18 Odd Object Bent Over Rows

Metcon (AMRAP – Reps)

Gymnastic Conditioning

On the 1:30 x 7

1 Set of Strict Handstand Push-ups
DESCRIPTION

Building upon our “On the Minute” work from the past several weeks today

We are extending the windows to 1:30 – giving you more time to work and rest

With the increased time, the goal is to slightly increase your score over previous attempts

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

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

Your lowest number of the 7 rounds will be your score for the day

For Example: If your rounds went 10-10-10-10-10-9-9, your score is 9

SUBS

STRICT HANDSTAND PUSH-UPS

Box Handstand Push-ups

Double Dumbbell Strict Press

Push-ups

l: Metcon (Time)

“Heldum”

For Time:

400 Meter Run

21 Chest to Bar Pull-ups

9 Bar-Facing Burpees

400 Meter Run

18 Chest to Bar Pull-ups

9 Bar-Facing Burpees

400 Meter Run

15 Chest to Bar Pull-ups

9 Bar-Facing Burpees

400 Meter Run

12 Chest to Bar Pull-ups

9 Bar-Facing Burpees

400 Meter Run

9 Chest to Bar Pull-ups

9 Bar-Facing Burpees
SUBS

RUN

500 Meter Row

400 Meter Ski

1000 Meter Bike Erg

25/18 Calorie Assault or Echo Bike

40/28 Calorie Schwinn Bike

300 Meter Air Runner or Trueform

CHEST TO BAR PULL-UPS

Reduce Reps

18-15-12-9-6

15-12-9-6-3

Chin Over Bar Pull-ups

Banded Chest to Bar Pull-ups

Jumping Chest to Bar Pull-ups

Ring Rows