CrossFit Inventive – CrossFit

Warm-up

Frog Stretch 60 sec

Couch stretch 30 sec each side

Spiderman Lunge Hold 30 sec each side

Puppy Dog pose 30 seconds

30 red banded pull aparts/15 Scap Push-ups

10 Red banded Press each side/Light DB Press

2 Sets

30 Second Front Plank

20 JSec Superman Hold

10 Glute Bridges

3 Inchworm 1 push-up

Metcon (4 Rounds for time)

“Encore”

On the 5:00 x 2 Rounds:

21 Over-and-Back Dumbbell Hops

12 Thrusters

21 Over-and-Back Dumbbell Hops

9 Clean and Jerks

21 Over-and-Back Dumbbell Hops

6 Devil’s Press

On the 5:00 x 2 Rounds:

21 Over-and-Back Dumbbell Hops

6 Devil’s Press

21 Over-and-Back Dumbbell Hops

9 Clean and Jerks

21 Over-and-Back Dumbbell Hops

12 Thrusters

RX=2×22.5/15kg
DESCRIPTION

A new round starts every 5 minutes in this interval workout (0-5-10-15)

You’ll quickly work through the stations listed and rest with whatever time remains until the next round begins

We’re looking for these rounds to take 4 minutes or less to complete so you have at least 1 minute to recover

The order of the dumbbell movements flip flops in rounds 3 and 4

Record your time for each of the 4 rounds – as your score is the total of these times added together

DUMBBELL MOVEMENTS

In order to maintain the faster paced stimulus of these rounds, choose weights that allow you to complete each dumbbell station unbroken

This should be a moderate set of dumbbells that is challenging, but manageable

Here are some things to consider:

Clean and Jerks:

Only 1 head of the dumbbell has to touch the floor outside of the feet in the bottom

You can push press or push jerk the dumbbells overhead

Devils Press:

This movement is a combination of a dumbbell burpee and a double dumbbell snatch

The chest should make contact with the floor on each rep

Swing the bells overhead without pausing at the shoulders

OVER AND BACK DUMBBELL HOPS

This movement is performed exactly as it sounds

Jump over the handle of 1 dumbbell with both feet

1 Rep: Over and Back (42 Total Jumps)

MODIFICATIONS

OVER-AND-BACK DUMBBELL HOPS

42 Double Unders

42 Line Hops

42 Double Taps

42 Mountain Climbers (21 Each Leg)

65 Single Unders

THRUSTERS

12 Single Arm Dumbbell Thrusters

12 Goblet Thrusters

12 Odd Object Thrusters

24 Jumping Air Squats

CLEAN AND JERKS

Single Arm Dumbbell Clean and Jerks

Odd Object Clean and Jerks

DEVIL’S PRESS

Single Arm Devil’s Press

Burpee Broad Jumps

Metcon (No Measure)

Body Armor (A)

AMRAP 2:

Renegade Rows (50’s/35’s)

Rest 1 Minute

AMRAP 2:

Renegade Rows (50’s/35’s)

KILOS

22.5’s/15’s

STIMULUS

DESCRIPTION

A Renegade Row starts from a plank position with both hands on dumbbells

1 Rep: 1 Push-up on Dumbbells + 1 Dumbbell Row (Each Side)

The feet will be slightly wider than a typical plank to provide a better foundation for the dumbbell rows

Within these 2 minute windows, you’ll see how many reps you can complete with a moderately challenging weight

We don’t want to fly through these reps with a lighter weight or get stuck at a heavy weight

Choose a weight right in the middle – allowing you to be challenged while moving for most of the 2 minutes

Scoring: Round 1 Reps + Round 2 Reps

Metcon (No Measure)

Midline

3 Rounds Not For Time:

10 Strict Toes to Bar

25-50′ Handstand Walk

30 AbMat Sit-ups

25-50′ Handstand Walk

STIMULUS

DESCRIPTION

Gymnastics and body position are the focus of today’s midline piece

These 3 rounds are not for time in order to preserve quality of movement

STRICT TOES TO BAR

Bring the feet as high as possible while maintaining straight legs

Focus on slowly lowering the legs down from the bar to prevent any swinging or kipping

HANDSTAND WALK

Choose a distance or variation that takes less than 1 minute to complete

See “subs” section for more options

MOVEMENT

Strict Toes to Bar: Video

SUBS

STRICT TOES TO BAR

Feet as High as Possible

Toe Raises

HANDSTAND WALK

Reduce Distance

1 Minute of Practice

30 Seconds of Weight Shifting

30 Seconds of Box Shoulder Taps