CrossFit Inventive – CrossFit
Warm-up
Banded Shoulder Mobility
Wrist stretch 30 seconds Front/Back
30 Sec Spiderman Lunge Hold (rotation) E/S
30 Second Calf stretch each side
30 Calf Pumps
—————–
Activation
10 Scap-Pulls
10 Kipping Knee Raises
30 Second Hollow Hold
30 Sec Handstand Hold/Wall Walk Hold
Metcon (2 Rounds for reps)
“Gymnasty”
0:00-1:00:
Max Strict Handstand Push-ups
Rest 1:00-3:00 (2 minutes)
3:00-4:00
Max Strict Pull-ups
*Score is total reps of each movement
*Thos is just one round of each movement which gives you the chance to put in max effort.
* HSPU can be strict or Kipping, your most efficient of either one. Pull-ups, ,must be strict.
MODIFICATIONS
Handstand Push-ups:
-Box HSPU’s
– Double Dumbbell Strict Press
– Standard Push-ups
Strict Pill-ups:
Banded Strict Pull-ups
Your Hardest variation of Ring Rows.
Metcon (Time)
5 Rounds For Time:
21 Wallball 9/6kg
18 Alt Dumbbell Power Snatch 22.5/15
15 Box Jumps (24/20)
12 Toes To Bar
(25 min Cap)
Modifications:
21 Wallball:
21 Jumping Air Squats
21 Single Db Goblet squats
21 Squats holding wallball
Alternating Dumbbell Power Snatch:
Scale weight as needed
Kettlebell Swings
Box Jumps:
Reduce box height
Box Step-ups
Alternating Reverse Lunges
Toes To Bar:
Feet as high as possible
Knees to Elbows/Chest/Waist
V-ups
Abmat Sit-ups
