CrossFit Inventive – CrossFit
Warm-up
Mobility
Green Banded Shoulder Mobility
Lower Back/Hipflexor
Wrist Forward/Backwards 0:30
Calf 0:30
Calf Pumps 30
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Activation
5 Inchworm 1 Push-up
10 AlT Box Step ups
20 Banded Pullaparts
20 Sec Handstandhold
10 Barbell Good Mornings
5 Power Cleans
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Build to weight
HS-Push-up Set up.
Metcon (AMRAP – Rounds and Reps)
AMRAP 30:
3 Box Jump Overs 24/20 inch
2 Handstand Push-ups
1 Power Clean 90/60kg
SUBS
BOX JUMP OVERS
– Reduce height
– Step Overs
HANDSTAND PUSH-UPS
– Can Be Strict or Kipping
– Use raises
– Box HSP
– Piked Body weight HSPU
– Regular Push-ps x 4
POWER CLEAN
– Reduce weight
– Dual Dumbbell Squat Clean
