CrossFit Inventive – CrossFit
Warm-up
2 minute Machine of Choice (Easy pace)
Straight into:
3 Sets, For Quality:
30s Front Front Rack Stretch
20s Wrist
20s Deep Squat Hold
7 Barbell Strict Presses @(20/15kg)
5 GHD Back Extensions
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Push Press
Set 1: 85% x 3, rest 90s, then 65% x 8
Rest 90s again.
Set 2: 85% x 3, rest 90s, then 65% x 8
Rest 90s again.
Set 3: (add 1-2.5kg to each weight if possible) 85% x 3, rest 90s, then 65% x 8
Record 1 x 3.
Same flow as our previous few weeks here, but building our percentages. Aim to cycle the 8 reps like you would if these were in a WOD.
Metcon (No Measure)
Continoues AMRAPS. Think of this piece like a 12 min AMRAP. Find your pace and work to your ability.
As many reps as possible in 4 minutes of:
3 wall-facing strict handstand push-ups
5 shuttle runs
As many reps as possible in 4 minutes of:
6 strict handstand push-ups
5 shuttle runs
As many reps as possible in 4 minutes of:
9 kipping handstand pushups
5 shuttle runs
1 shuttle run = 7m
Mix HSPU’s/Push-ups to your ability
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Level 1:
As many reps as possible in 4 minutes of:
3 Dumbbell Strict Press
5 shuttle runs
As many reps as possible in 4 minutes of:
6 Push-Ups
5 shuttle runs
As many reps as possible in 4 minutes of:
9 Dumbbell Push Press
Dumbbells: (15/10 kg)