30 Mar2020

Monday

March 30, 2020. Written by CrossFit Inventive. Posted in CrossFit

CrossFit Inventive – CrossFit

Warm-up

Frog Stretch 2 mins
Glute stretch 30 sec Each side
Lower back hipflexor 30 sec Each Side
30 sec Puppy dog pose
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ACTIVATION
2 sets
6 DB squat clean 3 each arm
6 Push-ups
9 Scap pulls
12 Hollow Rock

Metcon (AMRAP – Reps)

“Cairo”
Ascending Ladder for 15:00:
3 Strict Pull-Ups
3 Single Arm Dumbbell Squat Cleans
3 Dumbbell Facing Burpees
6 Strict Pull-Ups
6 Single Arm Dumbbell Squat Cleans
6 Dumbbell Facing Burpees
*Continue adding 3 reps to each movements

*Athlete’s choice on when to alternate hands on the single arm cleans.
Let’s see how far we can get in this 15 Minute workout
After each set of burpees we’ll add 3 reps to each movement
Athlete’s choice on when to alternate hands on the single arm cleans.
Choose rep schemes to hold onto through the workout that will allow us to continue good movement patterns
We want planned breaks here, and not to get forced into long breaks

Metcon (AMRAP – Reps)

“Cairo” (No Equipment Version):
Ascending Ladder for 15:00:
2 Odd-Object to Shoulder
2 Odd-Object Goblet Squats
2 Odd-Object Facing Burpees
4 Odd-Object to Shoulder
4 Odd-Object Goblet Squats
4 Odd- Object Facing Burpees
*Continue to add 2 reps to each movement

Back Squat (Pausing Back Squat)

OTM x 10:
1 Pause Back Squat*

One second pause at:
Going Down at Parallel
Absolute Bottom of Squat
Going Up at Parallel

Working a Pause Back Squat today with 3 separate pauses

Movement Order: You’ll squat to parallel, squat to full depth, return to parallel, then stand to full extension
There are pauses built in at three locations:
Pause for 1 second at parallel on the way down
Pause for 1 second at full depth
Pause for 1 second at parallel on the way up
Build up in weight over the 10 minutes, starting at 50% of your 1RM Back Squat
These 10 reps are on the clock, starting at the top of each minute