CrossFit Inventive – CrossFit
Warm-up
Couch Stretch 1 minute each side
Frog Stretch 2 minutes
Calf stretch 20 seconds each leg
Puppy Dog Pose 30 seconds
30 calf pumps
10 Strict Push-ups
—————
Activation
Tabata 20/10
Skipping
Handstand Hold
*Chose double unders or Singles or mix.
Scale HS-Hold to Wall Walk Hold
Back Squat (10-8-6-4-2)
If you did this last week, aim to add 2.5/5kg heavier on each set.
Week was started at 65% & finished @80%.
Scale your weight back if need be.
Metcon (3 Rounds for reps)
3 Rounds:
2 Min AMRAP:
15/12 Cal Machine
Max Handstand Push-ups in Time Remaining
Directly into:
2 Min AMRAP:
50 Double-unders
Max Strict Pull-ups in Time Remaining
Rest 1 minute
MODIFICATIONS
MACHINES:
15/12 Calorie Row
15/12 Cal Bike erg
11/8 Calorie Ski
11/8 Cal Assault bike
HANDSTAND PUSH-UPS
Scale with abmat/plates
Box HSPU
Double Dumbbell seated strict press.
DOUBLE UNDERS
75 Singles
50 Double jumping hip taps
STRICT PULL-UPS:
Banded
Ring Rows
Double Dumbbell Bent Over Rows