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
