CrossFit Inventive – CrossFit


“Challenge Yourself”

Warm-up

Frog Stretch 60 Sec

Seated Pike Stretch 60 sec

Glute stretch 30 sec each side

Wrist stretch 30 sec

Puppy Dog Pose 30 sec

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1 Minute Active Spidermans

40 Seconds Single Dumbbell Deadlifts (20 Seconds Each Side)

1 Minute Frog

40 Seconds Single Dumbbell Russian Swings

1 Minute Mountain Climbers

40 Seconds Single Dumbbell Push Press (20 Seconds Each Side)

Metcon (Time)

“Home Gym WOD””Grip and Rip”

[On the 0:00]

For Time:

21 Burpees

1 Round of “Dumbbell DT”

18 Burpees

1 Round of “Dumbbell DT”

15 Burpees

1 Round of “Dumbbell DT”

12 Burpees

1 Round of “Dumbbell DT”

[On the 10:00]

For Time:

21 Air Squats Hops Over Dumbbell

1 Round of “Dumbbell DT”

18 Air Squats Hops Over Dumbbell

1 Round of “Dumbbell DT”

15 Air Squats Hops Over Dumbbell

1 Round of “Dumbbell DT”

12 Air Squats Hops Over Dumbbell

1 Round of “Dumbbell DT”
Part 1 of the workout is for time and begins on the 0:00

“Dumbbell DT” is to be completed with 2 Dumbbells and goes as follows:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

We’ll time cap Part 1 at 9 minutes to allow for at least 1 minute of rest before beginning part 2

Part 2 begins is also for time and begins on the 10:00

In this section, you’ll alternate between air squat hops over the dumbbell and 1 round of “Dumbbell DT”

There is no time cap for this part

Your score is the sum total of Part 1 + Part 2

If you only have 1 dumbbell available, complete one of the following options:

Option 1:

12 Single Dumbbell Deadlifts (6 Each Side)

9 Russian Dumbbell Swings (Hold 1 Head of Dumbbell)

6 Single Dumbbell Push Jerks (Hold Both Heads of Barbell)

Option 2:

12 Single Dumbbell Deadlifts (6 Each Side)

10 Single Arm Dumbbell Hang Cleans (5 Each Side)

8 Single Arm Dumbbell Push Jerks (4 Each Side)

AIR SQUAT HOPS

For the Air Squat Hops, you’ll complete an air squat on one side of the dumbbell, then jump laterally over weight

A rep is counted every time the feet hit on the other side of the bell

MODIFICATIONS

DUMBBELL DT

27 Kettlebell Swings (Equal Reps to “DT”)

Metcon (Weight)

Clean Pull Complex

On the 1:30 x 5 Sets:

1 Pausing Clean Deadlift

1 Tempo Clean Pull

1 Clean Pull

Set 1: 70% of 1RM Clean and Jerk

Set 2: 75% of 1RM Clean and Jerk

Set 3-5: 80% of 1RM Clean and Jerk

Metcon (Weight)

Snatch Pull Complex

On the 1:30 x 5 Sets:

1 Pausing Snatch Deadlift

1 Tempo Snatch Pull

1 Snatch Pull

Set 1: 70% of 1RM Snatch

Set 2: 75%

Set 3-5: 80%

Metcon (Time)

“Herky Jerky”

For Time:

45 Wallballs

30 Double Dumbbell Box Step Overs

15 Devil Presses

2,000 Meter Bike Erg

15 Devil Presses 22.5/15kg

30 Double Dumbbell Box Step Overs

45 Wallballs
GENERAL

We’ll group together the bike with 3 grunt work style movements – a heavy wallball, box step-ups, and the devil’s press

This big up and back chipper workout is designed to take about 15-22 minutes to complete

WALLBALLS

While the goal is to go heavier, choose a weight that allows you to complete at least 25+ reps unbroken when fresh

DEVIL’S PRESS

The Devil’s Press combines the dumbbell burpee with a double dumbbell snatch

There is no pause at the shoulders on the way up – you’ll complete the movement in one fluid motion

Choose a weight here that allows you to complete the 15 reps in 2 minutes or less

See further down the page for a demo video

DOUBLE DUMBBELL BOX STEP OVERS

We’ll alternate legs every rep on the double dumbbell box step overs

There is no need to stand to full extension on top of the box

Throughout the movement hold the bells “”suitcase”” style by your sides

Choose a weight or height that allows you to complete the 30 reps in no more than 3 sets (sets of 10)

If you are modifying, this can be a different weight than the Devil’s Press

BIKE ERG

The bike in in the middle of the workout should take about 3:30-5:00 to complete

See further down the page for bike erg “subs”