CrossFit Inventive – CrossFit

Warm-up

Couch Stretch 60 sec E/S

Lower Back/Hipflexor 30 sec E/S

Twisted Cross 30 sec E/S

30 sec Calf Stretch E/S

2 Rounds

30 Seconds Slow Air Squats

30 Seconds Spiderman + Reach

30 Seconds Down Dog

2 Rounds

20 Seconds Jumping Jacks

20 Seconds Air Squat Jumps

20 Seconds Mountain Climbers

Metcon (AMRAP – Rounds and Reps)

“Bergeron Beep Test”

On the Minute For As Long As Possible:

7 Single Dumbbell Goblet Thrusters

7 Alternating Single Dumbbell Power Snatches

7 Burpees

After 10 Rounds: Add (1) Rep to Each Movement
The “Bergeron DBeep Test” is a twist on the benchmark workout “Bergeron Beep Test”

Every minute on the minute for as long as possible, you’ll complete the 21 listed reps

When you are no longer able to complete the work within the minute, the workout is done

Your score is total completed rounds and reps

The goal is to choose weights, rep schemes, and movement variations that allow for at least 7-10 rounds

If you are not able to make it to 7 minutes, continue to complete the workout AMRAP style until 10:00 on the clock

For Example:

If you only make it to 5 minutes, abandon trying to go “on the minute” and simply complete as many rounds and reps as possible for 5 more minutes

In this scenario, record your score as total completed “On the Minute” rounds

To make sure we’re not working forever, we’ll add 1 rep to each movement after 10 rounds

Round 11: 8 Reps of Everything

Round 12: 9 Reps of Everything

Round 13: 10 Reps of Everything…

Use one dumbbell for this movement, holding one head in each hand

It’s essentially like holding a very short barbell

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: 75% of 1RM Snatch

Set 2: 80%

Set 3-5: 85%

STIMULUS

Increasing 5% across the board over last week’s technique session

This barbell complex is designed to help strengthen your pull and positioning off the floor in the snatch

Rounds take place every 90 seconds (0:00 – 1:30 – 3:00 – 4:30 – 6:00)

These percentages are based off your 1RM Snatch

The three movements are to be performed as follows:

Pausing Snatch Deadlift: Pause 2 Seconds at Knee + 2 Second at Jumping Position

Tempo Snatch Pull: 3 Second Controlled Pull to Knees + Accelerate Past Knees

Snatch Pull: Normal Snatch Pull with No Tempo

See below for a video demo of this Snatch Complex

Metcon (AMRAP – Rounds and Reps)

“21 Jump Street”

AMRAP 21:

21 Power Snatches 42.5/30kg

21 Box Jump Overs (24″/20″)

21 Overhead Squats 42.5/30kg

21 Toes to Bar
SUBS

TOES TO BAR

Reduce Reps

Feet as High as Possible

Knees to Elbows/Chest/Waist

V-Ups