CrossFit Inventive – CrossFit
Warm-up
Banded Upper
Banded Lower
Wrist 0:30 Forward/Back
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ACTIVATION
20 Banded Pull Aparts
10 Banded Press e/s
30s Banded Neck Stretch e/s
5 Pike HSPU’s
30s HS-Hold
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10 Barbell Good Mornings
5 Barbell Deadlifts
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Deadlift (On The 3:00 x 5 Sets:
5 Reps @75% of New 1RM)
Reps should be performed Touch & Go.
Start Lighter 75% is to Heavy.
Metcon (Time)
For Time:
10-9-8-7-6-5-4-3-2-1
Deadlifts 102.5/70kg
Handstand Push-ups
After Every Round:
5m HandStand Walk
(CAP 20:00)
Subs
DEADLIFTS
– Reduce Load
– Sub Dual KB/DB’s
HANDSTAND PUSH-UPS
– Use raises
– Pike HSPU’s
– DB Strict Press/Heavier Push Press
– No Boxes Today as we need floor space.
HANDSTAND WALK
