CrossFit Inventive – CrossFit
Warm-up
MOBILITY
Upper Body
Banded Shoulder Mobility
Wrist Stretch 30 F/B
Lower Body
1. Banded Hamstring Distraction – 0:30/side
2.Pigeon – 1 min e/s
3. Spiderman – 0:30/side
ACTIVATION
10 Barbell Good Mornings
10 Air Squats
1 Wall walk
250m Row
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Partner up/Build to todays Deadlift weight
CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
RX :
Deadlift – 102.5/70kg
Wallball – 9/6kg
CrossFit Open Prep
Modifications
DEADLIFTS
– Lighter Barbell Loads
– Double Dumbbell
WALLBALLS
– Lighter Wallball
– Weighted Air Squats
55 CALORIE ROW
– 55 Calorie Bike Erg
– 40 Calorie Assault
– 40 Calorie Ski
HANDSTAND PUSH-UPS
– Use Risers
– Double Dumbbell Push Press
– Box Strict Handstand Push-Ups
– Standard Push-Ups
Metcon (No Measure)
Cool down stretch
Right side:
30 sec Green Banded Hamstring
30 sec Green Banded Adductors
30 sec Banded Lower back
Change legs
Foam roll Lower Back and Quads if there is time.
