CrossFit Inventive – CrossFit

Warm-up

Cousch Stretch 60 sec E/S

Spiderman Lunger Hold/Rotation 30 sec E/S

Seated Pike stretch 30 sec E/S

Twisted Cross 30 sec E/S

Calf Stretch 30 sec Each side

30 slow calf pumps

Warmup Set

25 Double Unders

200 Meter Run

5 Bar Facing Burpees

Metcon (Time)

“Long Beach”

1 Round:

160 Double Unders

800 Meter Run

40 Bar Facing Burpees

2 Rounds:

80 Double Unders

400 Meter Run

20 Bar Facing Burpees

3 Rounds:

40 Double Unders

200 Meter Run

10 Bar Facing Burpees
SUBS:

DOUBLE UNDERS

Reduce Reps

Single Unders (320-160-80)

Time Cap Each Set:

160 Double Unders: 3:00

80 Double Unders: 1:30

40 Double Unders: :45

200 METER RUNS

250 Meter Row

500 Meter Bike Erg

200 Meter Ski Erg

12/9 Calorie Assault or Echo Bike

20/14 Calorie Schwinn Bike

15 x 10 Meter Shuttle Runs

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

1,000 Meter Row

2,000 Meter Bike Erg

800 Meter Ski Erg

50/35 Calorie Assault or Echo Bike

80/55 Calorie Schwinn Bike

60 x 10 Meter Shuttle Runs

Metcon (AMRAP – Reps)

Gymnastic Conditioning

On the 1:30 x 7:

1 Set of Strict Handstand Push-ups

STIMULUS

DESCRIPTION

Building on last week, with iteration #2 of 3 of this progression

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