CrossFit Inventive – CrossFit
Warm-up
Frog 2:00
Couch 1:00 e/s
Ankle Mobility 0:30 e/s
Banded Lat/Tricep 0:30 e/s
Banded Pec 0:30 e/s
Wrist 1:00
———
Halo Glute Bridges x 20
2 laps halo Crab Walks
2 laps halo Monster Walks
—-
10 Wrist Rotations
3 Front Squats 2’s Pause Bottom
1 Round Tempo FS
Front Squat (Positions – Front Squat)
6 Sets:
1 Pausing “One and One Quarter” Front Squat
1 Front Squat
Pausing “One and One Quarter” Front Squat:
– 1s Pause at Bottom of Squat
– 1s Pause just below Parallel
– Return back to bottom and explode to standing position.
– Choose a moderate weight that you can mange each pause.
Metcon (No Measure)
On the 3:00 x 3 Rounds:
14/10 Cal Bike Erg
10 Pull-Ups
10 Thrusters 42.5 / 30 kg
Directly Into…
On the 3:00 x 3 Rounds:
10 Thrusters 42.5/30 kg
10 Pull-Ups
14/10 Cal Bike Erg
Strategy
THE BIG TAKEAWAYS
1. We are looking for hard efforts on these intervals but not full sprints. We want no more than 2:00 of work and no less than 1:00 of rest per round.
2. On the bike, let’s pedal at a pace just outside our comfort zone. This should be about a :40s effort.
3. Let’s aim for no more than 2 sets on the chest to bar. Ideally, these are unbroken. However, knowing we want to go unbroken on the thrusters, 1 break here may be needed.
4. We are shooting for unbroken sets on the thrusters. These do not need to be fast reps. Breathe through these and pace them as if you are doing 20 reps instead of 10 per round. This should help you slow your cadence.
Modifications
10/7 CALORIE BIKE ERG
– 14/10 Cal Row
– 10/7 Cal Assault Bike
– 10/7 Cal Ski
– 100m Run
PULL-UPS
– Banded Chin Over Bar Pull-Ups
– 7 Strict Chin Over Bar Pull-Ups
– 10 Ring Rows
THRUSTERS
– Reduce Weight
– Double Dumbbell
– Single Dumbbell
– WallBall Thrusters
– Front Squats