CrossFit Inventive – CrossFit
Warm-up (No Measure)
60 sec couch stretch each side
20 scorpions F/B
30 sec lower back/hipflexor E/S
20 red banded pull aparts
20 pass throughs
10 OHS
10 red banded press E/S
30 Green banded SLDL
3 sets:
Handstand hold
30 On/30 OFF
—————–
Metcon (No Measure)
Both partners warm up to the below clean weight for 15.4, or as close to in no more than 10 mins.
If you cant mange the below weight, do the weight you feel comfortable with in this 10 mins.
Then set up for the WOD to judge each other.
Judges need to be on the ball with this one. Good Practice!!
CrossFit Games Open 15.4 (AMRAP – Reps)
8-Minute ARMAP of:
3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
185= 82.5kg
125= 55kg
Metcon (AMRAP – Rounds and Reps)
Scaled Version:
8 minute amrap:
10 Dumbbell Push press
10 cleans
*chose own weight for both.
