CrossFit Inventive – CrossFit
Warm-up
GENERAL
1:00 Machine
1:00 Wall Squat
1:00 Machine
1:00 Plank
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MOBILITY
Banded Upper
Lower Back/Hipflexor 30s e.s
Spiderman + Hamstring 30s e.s
Calf 30s e.s
30 calf Pumps
—
ACTIVATION
3 Rounds:
5 Barbell Strict Press
5 Barbell Push Press
25 Double-unders/40 Singles
—
Push Press
4 x 3 @same load
3 x 2 @same load
2 x 1 @same load
* Record 2 x 1 Reps.
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
10 Double Dumbbell Push Press
20 Double-unders
10 Double Dumbbell Push Press
30 Double-unders
10 Double Dumbbell Push Press
40 Double-unders
10 Double Dumbbell Push Press
50 Double-unders
* Keep adding 10 Dubz each round until the 15 minutes is complete.
RX Dumbbells: 2 x 22.5/15kgs
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AMRAP 15:
10 Double Dumbbell Push Press
20 Double-unders
10 Double Dumbbell Push Press
30 Double-unders
10 Double Dumbbell Push Press
40 Double-unders
10 Double Dumbbell Push Press
50 Double-unders
* Choose own DB Load.
* Double the amount in single skips
—
AMRAP 15:
10 Double Dumbbell Push Press
20 Singles Skips
10 Double Dumbbell Push Press
30 Singles Skips
10 Double Dumbbell Push Press
40 Single Skips
10 Double Dumbbell Push Press
50 Single Skips
* Choose Own Load/Light Strict Press/Push-ups or any of the subs.
* Singles stay the same as doubles.
SUBS
PUSH PRESS
– Dumbbell Rows
– Dumbbell Hang Cleans
– Ring Rows
SKIPPING
– Up by 3 Cals on the ski erg
