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”
