CrossFit Inventive – CrossFit
Warm-up
20 Scorpions F/B
Lower back/Hipflexor 0:30 e/s
Glute 0:30 e/s
Twisted Cross 0:30 e/s
Puppy Dog Pose 0:30
Wrist 0:30
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ACTIVATION
20 Banded Good Mornings
30 Sec HS-Hold/Wall Walk Hold/Plank Hold
10 Scap Pulls-10 Kipping Swings
Deadlift (Sets 0-4 EMOM Sets 5-10 E90)
Aim here is to build to a heavy “SAFE” single.
We want to set some new 1RM percentages through good technique.
Metcon (AMRAP – Rounds and Reps)
AMRAP 6:
7 Bar Facing Burpees
7 Kipping Handstand Push-ups
Rest 3:00 Minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP 6:
7 Lateral Bar Burpess
7 Chest To Bar Pull-ups
SUBS
BURPEES OVER BAR
– Burpee step overs
KIPPING HS-PUSH-UPS
– Use raisers
– Double Dumbbell Push Press
CHEST TO BAR PULL-UPS
– Banded Chest To Bar
– Any Chin Over bar Pull-ups
– Ring Rows
