CrossFit Inventive – CrossFit
Warm-up
Mobility
Banded Upper
Wrist 30s
Active Spidermans + 5 Rotations e.w
Pigeon 1:00 e.s
—
ACTIVATION
20 Banded Pull-aparts
10 Turkish Get-ups (5 e.s)
10m Pike HS-Walk
1 Wall Walk/3 Inchworms
—
Strict Press
Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension.
Super Set:
5 Sets:
5 Barbell Strict Press
Tempo:
Up fast- 1s Pause @top- 3s Eccentric.
Straight Into:
10 Dumbbell Push Press each side.
[Choose Own Loads Throughout the 5 Sets|
Record BB Load.
20 min cap (Time)
L1:
5 Rounds For Time:
20 Toes To Bar
15m Handstand Walk
—
L2:
5 Rounds For Time:
20 Toes To Bar/K2E/GHD’s
5 Walk Walks
—
L3:
5 Rounds For Time:
30 Abmat Sit-ups
20m Pike HS Walk/20 Hand Release Push-ups
—
[Mix Subs if needed]
