CrossFit Inventive – CrossFit
Warm-up
Banded Shoulder Mobility
—
Wrist F/B 0:30
Lower Back/Hipflexor 0:30
Spiderman 0:30
—–
ACTIVATION
Work Through in any order with Partner.
20 Banded Pull-aparts
10 Press e/s
10 HRPU
30 Sec L-Ring Hold
30 Sec Handstand Hold
Metcon (Time)
For Time:
21 Handstand Push-ups
21 Push Press 50/35kg
21 Ring Dips
2,000m Bike Erg
18 Handstand Push-ups
18 Push Press 50/35kg
18 Ring Dips
2,000m Bike Erg
15 Handstand Push-ups
15 Push Press 50/35kg
15 Ring Dips
2,000m Bike Erg
9 Handstand Push-ups
9 Push Press 50/35kg
9 Ring Dips
2,000m Bike Erg
Share Workload Throughout with Partner.
SUBS
HANDSTAND PUSH-UPS
– Use Raises
– Pike HS-Push-up
– Dual DB Push Press
– Box HS Push ups
BARBELL PUSH PRESS
– Reduce Load
– SUB Dumbbells
– Dumbbell Rows
RING DIPS
– Use Bands
– Stationary Dip Bars
– Box Dips x 2
BIKE ERG
– Row 1,000m
– Ski 900m
