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