CrossFit Inventive – CrossFit
Warm-up
20 scorpions front/back
Seated Pike stretch 60 sec
Glute stretch 30 sec E/S
Twisted Cross 30 sec E/S
Wrist stretch 30 sec Front/back
Activation: (Using two Light or 1 Moderate Dumbbell/empty barbell)
2 rounds:
3 Inchworm 1 push-up
3 Deadlifts
3 Hang power cleans
3 Shoulders 2 Overhead
*Single Dumbbell complete the same reps each side.
Metcon (5 Rounds for reps)
5 Rounds:
AMRAP 3 Minutes:
9 Double Dumbbell Deadlifts
6 Double Dumbbell Hang Power Cleans
3 Double Dumbbell S2O
(18 reps per round)
Rest 1 Minute Between Rounds
This is a twist on the benchmark workout “The Chief”
You’ll move quickly for 3 minutes and rest for 1 in this interval piece
The way the workout is written allows for a high intensity to be maintained:
There is built in rest
The reps are small
The movements patterns do not interfere with each other
Use weights and variations that allow you to complete at least 4 rounds within each AMRAP
Record total rounds and reps for all 5 intervals, as your score is the sum total of these numbers
Metcon (Weight)
Clean Pull Complex
On the 1:30 x 5 Sets:
1 Deficit Pausing Clean Deadlift
1 Deficit Tempo Clean Pull
1 Deficit Clean Pull
Deficit: 1-3″
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
STIMULUS
This barbell complex is designed to help strengthen your pull and positioning off the floor in the clean
Rounds take place every 90 seconds (0:00 – 1:30 – 3:00 – 4:30 – 6:00)
These percentages are based off your 1RM Clean and Jerk
The three movements are to be performed as follows:
Pausing Clean Deadlift: Pause 2 Seconds at Knee + 2 Second at Jumping Position
Tempo Clean Pull: 3 Second Controlled Pull to Knees + Accelerate Past Knees
Clean Pull: Normal Clean Pull with No Tempo
Progressing from April, we’ll perform this complex with a slight deficit
Stand on plates to create a deficit somewhere between 1-3 inches
You should be able to maintain a neutral back position even with the deficit
Adjust deficit as needed to accomplish this
See below for a video demo of this Clean Complex
Metcon (Weight)
Snatch Pull Complex
On the 1:30 x 5 Sets:
1 Deficit Pausing Snatch Deadlift
1 Deficit Tempo Snatch Pull
1 Deficit Snatch Pull
Deficit: 1-3″
Set 1: 70% of 1RM Snatch
Set 2: 75%
Set 3-5: 80%
STIMULUS
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
Progressing from April, we’ll perform this complex with a slight deficit
Stand on plates to create a deficit somewhere between 1-3 inches
You should be able to maintain a neutral back position even with the deficit
Adjust deficit as needed to accomplish this
See below for a video demo of this Snatch Complex
Metcon (Time)
Lunge Conditioning
For Time:
100/70 Calorie Row
50 GHD Sit-ups
150′ Double Dumbbell Walking Lunge (70’s/50’s)
1 Dumbbell Overhead
1 Dumbbell in Front Rack
KILOS
30’s/22.5’s
STIMULUS
DESCRIPTION
Working through this balanced three-station chipper workout that includes a cardio, gymnastics, and weightlifting movement
The movement patterns are also balanced, as we transition from a total body pull, to a midline movement, to a total body push
We expect this piece to take around 9-15 minutes to complete
DOUBLE DUMBBELL WALKING LUNGE
The highlight of this workout is the last movement
For this station, you’ll hold one dumbbell overhead and the other in the front rack
You can switch arms however you see fit
This should be a heavier set of dumbbells, but a weight that allows you to work through at least 25 feet at a time
The back knee should touch the ground and the lower body should reach full extension between steps
SUBS
ROW
75/55 Calorie Assault Bike, Echo Bike, Erg Bike, or Ski Erg
100/70 Calorie Schwinn Bike
1200 Meter Run
GHD SIT-UPS
Toes to Bar
Weighted AbMat Sit-ups Video
MOVEMENT PREP
Warmup Set 1
With Lighter Weight:
10 Calorie Row
5 GHD Sit-ups
50′ Double Dumbbell Walking Lunge
