CrossFit Inventive – CrossFit
Warm-up
20 Scorpions F/B
Lower Back/Hipflexor 0:30 e/s
Spiderman 0:30 e/s (rotation)
Banded Hamstring 1:00 e/s
Banded Shoulder Mobility
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ACTIVATION
10 BARBELL GOOD MORNINGS
20 SEC HANDSTAND HOLD/WALL-WALK HOLD
10 BARBELL DEADLIFTS
5 KICK UP 3 SECOND DECENT HSPU’S/SAME NEGATIVES ON ALL SCALED OPTIONS
Deadlift (5-4-3-2-1-1 + Max @85%)
Building Into 1 Set of Max Reps @85% over the above rep Range.
Build up and start 5 Reps @50% your 1RM.
Follow on as a guide:
4 @55%
3 @65%
2 @70%
1 @75%
1 @80%
Max Reps @85%
Record Max Rep Set.
Metcon (Time)
“Dianne”
45 Deadlifts 102.5/70kg
45 Handstand Push-ups
“Freestyle Dianne”
21-15-9
Deadlift 102.5/70kg
Handstand Push-ups
Partition as needed to complete 45 reps of each exercise as quickly as possible..
SUBS
DEADLIFT
– Reduce Load
– Dual Dumbbell/Kettlebell
HANDSTAND PUSH-UPS
– Use Raisers
– Box HSPU
– Pike HSPU
– Elevated Push-ups
– Dual Dumbbell Push Press
