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
