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.