CrossFit Inventive – CrossFit
Warm-up
2:00 Machine
Banded Lower Body
Twisted Cross 30s e.s
3 Way Puppy Dog 30s each
Forward Facing Wrist 30s
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ACTIVATION
20 Banded Pull-aparts
10 Banded Press (band under both feet/both hannds)
10m Pike HS-Walk
20s HS-Hold/Wall walk Hold/Plank Hold On Hands.
15 Plate Good Mornings
6 Kick-up Tempo Decent HS-Push-ups/Tempo HRPU
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10 Reps Empty Barbell Deadlift
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Deadlift (3 x 5)
On The 2:30 x 3 Sets:
5 Reps @80%
You may drop re set or TNG these reps.
Metcon (2 Rounds for reps)
AMRAP 5:
Max Toes To Bar
On The Minute [Starting @ 0:00]:
9 Deadlifts
Rest 2 Minutes
AMRAP 5:
Max Handstand Push-ups
On The Minute [Starting @ 0:00]:
9 Deadlifts
Barbell:
85/60kgs
– Score: Enter reps completed each AMRAP.
Athletes grindthrough deadlift reps on the minute while maintaining maximal sustainable pace on Gymnastics.
Deadlift reps should take less than 30s.
Aim to hit around 7 or more of your gymnastics movements each minuter.
SUBS
TOES TO BAR
– Toes as high as possible
– Knees To Elbows
– Knees To Chest
– Wallball Sit-up
– Abmat Sit-up
DEADLIFT
– Reduce oad
– Sub Dumbbells/Kettlbells
HSPU
– Use raises
– Pike HSPU
– DB Strict Press/Push Press
– Regular Push-ups
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