CrossFit Inventive – CrossFit

Warm-up

Couch Stretch 1 Minute Each Side

Puppy Pose: 1 Minute

Laying Front Rack Stretch: 1 Minute

ACTIVATION

General Warmup

2 Minute Machine

1 Minute Wall Squats

2 Minute Machine

1 Minute Inchworms

Single Dumbbell Warmup

2 Sets:

50m Overhead Carry (25m Each Arm)

10 DB Rows Each Arm

10 DB Single DB Deadlifts E/S

Performed with Single Light Dumbbell

Metcon (Time)

Not For Time:

100 Air Squats, 100m Farmers Carry

50 Plate Twist, 100m Farmers Carry

80 Air Squats, 100m Farmers Carry

40 V-Sits, 100m Farmers Carry

60 Air Squats, 100m Farmers Carry

30 Crunches, 100m Farmers Carry

40 Air Squats, 100m Farmers Carry

20 Overhead Plate Sit-ups, 100m Farmers Carry

20 Air Squats, 100m Farmers Carry

10 Hollow Rocks, 100m Farmers Carry

Completed with 2 x DB’s =

22.5’s/15’s

Metcon (AMRAP – Reps)

Gymnastic Conditioning

On the 1:30 x 7

1 Set of Strict Handstand Push-ups
DESCRIPTION

Week 3 of 3 in this progression

The goal is to slightly increase your score over previous attempts

Within each 90 second window, you’ll complete a single set of strict handstand push-ups

While the number may not end up perfect, the goal here is to maintain a consistent number across the 7 sets

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

Enter your lowest round number as your score

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

SUBS

STRICT HANDSTAND PUSH-UPS

Box Handstand Push-ups Video

Double Dumbbell Strict Press

Push-ups

Metcon (4 Rounds for time)

Aerobic Intervals

On the 5:00 x 4 Rounds:

21/18 Calorie Row

15/12 Calorie Assault Bike

15/12 Calorie Row

9/6 Calorie Assault Bike
DESCRIPTION

Looking to move at strong, but sustainable paces for these 4 rounds of intervals

These rounds should take less than 4 minutes to complete, giving you at least 1 minute of rest

With more work time than recovery time, these will not be all out sprints

After completing the final assault bike calorie, you’ll rest with whatever time remains in the round

Rounds begin on the 0:00 – 5:00 – 10:00 – 15:00

Your score today is the slowest of the 4 rounds

SUBS

ASSAULT BIKE

Equal Calories Echo Bike, Bike Erg, or Ski Erg

21/18 Calorie Schwinn Bike + 15/12 Calorie Schwinn Bike

All Rowing: 60/48 Calories

200 Meter Run + 100 Meter Run