CrossFit Inventive – CrossFit
Warm-up
Upper Body
1. Banded Pec Stretch – 1:00/side
2. Medball Thoracic Opener – 1:00
3.Medball Puppy Dog Pose – 1:00
Lower Body
1.Spiderman Stretch – 1:00/side
2. Samson Stretch – 1:00/side
3. Calf Stretch on Post – 30/side
Activation
20 Sec Handstand Hold/Wall Walk Hold
15 rest
20 Sec L-Ring Hold
15 rest
20 Sec HRPU
15 Rest
20 Sec Calf Pumps
Metcon (Time)
7 Rounds For Time:
3 Handstand Push Ups
3 Ring Dips
3 Strict Push ups
(10 min Cap)
Modifications
STRICT HANDSTAND PUSH-UPS
– Box Handstand Push-Ups
– Pike Push-Ups
– Handstand Push-Ups To Riser(s)
– Double Dumbbell Strict Press/Push Press
STRICT RING DIPS
– Banded Ring Dips
– Box Dips
– Bar Dips
PUSH-UPS
– Push-Ups from Knees
Metcon (Calories)
“Don’t Stop Me Now”
AMRAP 18: Max Calorie Bike/Row
Every 3:00 (On the 0, 3, 6, 9, 12 and 15):
50 Double-Unders
12 Burpees
Stimulus
– Conditioning Category: Pacer
– We want at least a minute on the bike to accumulate calories after our double unders and burpees. Modify the reps if needed.
– To keep track of calories, let’s keep the monitor rolling rather than resetting each round.
– Score: Total Calories
MODIFICATIONS
MAX CALORIE BIKE
– Max Cals On Any Other Machine
DOUBLE-UNDERS
– 75 Singles
– 7/5 Cal Ski
