CrossFit Inventive – CrossFit
Warm-up
MOBILITY
Laying Front Rack Stretch: 1 Minute
Banded Shoulder Distraction: 1 Minute Each Side
Warrior Squat: 1 Minute (5 sec hold on rotations)
ACTIVATION
3 Sets
10 Calorie Row
30 Second Wall Sit
10 Single Arm Dumbbell Strict Press (5 Each Side)
10 Dumbbell Goblet Squats
—————–
“Bergeron Beep Test” (AMRAP – Rounds and Reps)
On the Minute For as Long as Possible:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees
After 10 Rounds: Add (1) Rep to Each Movement Every Round Until Failure
KILOS
34/25
GENERAL
The “Bergeron Beep Test” is a CompTrain classic benchmark workout
Every minute on the minute, you’ll complete 7 thrusters, 7 pull-ups, and 7 burpees
If you’re able to complete 10 rounds, add one rep to each movement every round until you are no longer able to complete the work within the minute
For Example:
Rounds 1-10: 7 Reps Each
Round 11: 8 Reps Each
Round 12: 9 Reps Each
Round 13: 10 Reps Each
…..
Your score is total completed rounds and reps
GENERAL
The Beep Test isn’t about sprinting through rounds, rather finding a pace that you can sustain for 10+ rounds
The goal of the first 10 rounds is to finish with some rest built in, but not too much;
For Example:
Sprinting through the 21 reps in 30 seconds will probably get your heart rate up more than you want it to
Consider slowing your pace to finish these sets around 45 seconds, which gives you plenty of time to transition back to the barbell
Your speed will have to increase once the reps start to increase after round 10
Make sure your transition between movements are very short, as every second counts within these short windows
SUBS
PULL-UPS
Reduce Reps
Banded Pull-ups
Ring Rows
Jumping Pull-ups
Metcon (No Measure)
Accessory:
Midline
3 Giant Sets:
10 Rower Pike Ups
30 Hollow Body Scissor Kicks
10m’ Quadruped Crawl
Rest 2 Minutes Between Sets
