CrossFit Inventive – CrossFit


“EXERCISE NOT ONLY CHANGES YOUR BODY, IT CHANGES YOUR MIND, YOUR ATTITUDE AND YOUR MOOD”

Warm-up

20 Scorpions Front/Back

30 Sec Lower Back/Hipflexor each Side

30 sec Glute Stretch each Side

30 Sec Twisted Cross each Side

30 Sec banded Pull aparts/Scap Push-ups

40 Sec Frog Hops

6 Inchworms

6 Alternating Dumbbell Hang Clean & Jerk (light weight )

6 Reverse Lunges- Each Side (light weight)

30 Sec Push-ups

4 Inchworms

4 Alternating Dumbbell Hang Clean & Jerk (light weight)

4 Reverse Lunges- Each Side (light weight)

20 Sec Burpees

2 Inchworms

2 Alternating Dumbbell Hang Clean & Jerk (workout weight)

2 Reverse Lunges – Each Side (workout weight)

Metcon (7 Rounds for time)

“Shenanigans”

Every 3 Minutes x 7 Rounds:

12 Alternating Dumbbell Hang Clean & Jerk

6 Lateral Dumbbell Burpees

12 Alternating Dumbbell Reverse Lunges

6 Lateral Dumbbell Burpees

MODFICATIONS:

DUMBBELL HG2OH:

Odd Object Ground to Overhead

Kettlebell Swings

DUMBBELL REVERSE LUNGES

Odd Object Reverse Lunges

Kettlebell Reverse Lunges

12 Jumping Lunges
We’ll work through 7 fast paced intervals today

You’ll work through the 4 stations for time and rest until the next round begins

Rounds begin on the 0-3-6-9-12-15-18

Choose weights or rep numbers that allow you to complete these rounds in 2 minutes or less – giving you at least 1 minute to rest

Your score is the slowest of the 7 rounds

Deadlift (Increasing Height Deficit)

On the 1:30 x 4 Sets:

5 Deficit Deadlifts

Set 1: 40-50% at 2″ Deficit

Set 2: 40-50% at 3″ Deficit

Set 3: 40-50% at 4″ Deficit

Set 4: 40-50% at 5″ Deficit

From the 6:00 – 12:00:

Build to a Heavy Set of 2 (No Deficit)

Record Heavy Double

A Deficit Deadlift is a deadlift performed while standing on a bumper plate

The goal here is to increase the difficulty of the pull in order to strengthen our conventional deadlift

It is the equivalent of competing a GHD Sit-ups vs. an AbMat Sit-up

If you are unable to maintain a good back position from a deficit, complete tempo deadlifts instead (3 second negative) or reduce the deficit

Start a new set every 90 seconds on the clock (0:00 – 1:30 – 3:00 – 4:30 – 6:00)

From 6:00-12:00 on the clock, build to a heavy set of 2 deadlifts with no deficit

Record your score as the final heavy set of 2

Metcon (3 Rounds for reps)

“Frank the Tank”

AMRAP 5:

Buy-In: 50 Wallballs (20/14)

12 Deadlifts (225/155)

12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy-In: 35 Wallballs (20/14)

9 Deadlifts (275/185)

9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy-In: 20 Wallballs (20/14)

6 Deadlifts (315/225)

6 Lateral Barbell Burpees

KILOS

Wallball: 9/6

1st Bar: 102.5/70

2nd Bar: 124/84

3rd Bar: 142/102