CrossFit Inventive – CrossFit
Warm-up
Green banded shoulder mobility
Lower back/Hipflexor 1 min each side
Glute stretch 1 min each side
Calf Stretch 30 sec each side
30 calf pumps
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Activation
30 red banded Pull-aparts
10 strict Push ups
10 Scap Pulls
10 Kipping knee raises
30 Sec handstand hold
Floor Press (12-10-8-6)
Warm up set of 10 reps with empty barbell. Then, build up to with 3 sets of 6 reps, making sure you can manage a set of 12 reps (first working set) on the 4th set with the correct weight. Try and add weight for each working sets after, 10, 8, & 6 . Finish with a heavy 6. Record the weight for the 6 reps.
90 sec rest between working sets.
Metcon (Time)
For Time:
15-12-9
Kipping Handstand Push-ups
Toes To Bar
200 Double-unders
12-9-6
Kipping Handstand Push-ups
Chest To Bar Pull-ups
150 Double-unders
9-6-3
Kipping Handstand Push-ups
Bar Muscle-ups
100 Double-unders
SUBS:
KIPPING HANDSTAND PUSH-UPS
Use plates/abmats as raises.
Box HSPU
Double Dumbbell Seated Strict Press
TOES TO BAR
Knees to elbows
Kipping Knee raises
V-ups
Abmat Sit-ups
CHEST TO BAR PULL-UPS
Banded C2B
Kipping Pull-ups
Banded Kipping Pull-ups
Strict/banded Strict Pull-ups
Double-unders
300 singles
225 singles
175 singles