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
