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
