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