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