CrossFit Inventive – CrossFit
Warm-up
MOBILITY
BANDED UPPER AND LOWER BODY
—
20 BANDED PULL-APARTS
30 SEC HS-HOLD/WALLWALK HOLD
10 AIR SQUATS
20 BANDED GOOD MORNINGS
—
Handstand Push-ups (5 Minutes:)
Build to Max 3 Rep Deficit Handstand Push ups
RX+= Strict Deficit
RX= Kipping
use raises
Build to a heavy 3 x Seated Dumbbell Strict Press
Deadlift (Build to Heavy Single in 15 Minutes.
At least 5 warm-up sets before attempting heavy singles.)
Metcon (AMRAP – Reps)
AMRAP 7:
Wallballs @9/6kg
On The Minute Starting at 1:00
5 Deadlifts @102.5/70kg
– Note, today’s workout starts with wallballs.
– Score Total Wallball Reps.
SUBS
WALLBALL
– Reduce Load
– Hold Wallball
– Single DB Thrusters
DEADLIFT
– Reduce Load
– Sub Dual Kettlebells
