CrossFit Inventive – CrossFit

Warm-up

Upper Body

1. Banded Lat Stretch – 1:00/side

2. Banded Pec Stretch – 1:00/side

Lower Body

1. Glute Stretch on Box – 1:00/side

2. Banded Hamstring Distraction – 1:00/side

3. Couch Stretch – 1:00/side

4. Calf Stretch on Post – 1:00/side

ACTIVATION

2 Rnds for Quality:

10 Alternating Step-Ups

5 Down Dog to Push-Ups

5 Slow Burpees

Metcon (No Measure)

Week 3

Gymnastics Stamina

5 Rounds Not For Time:

5 Handstand Push-Ups

5 Strict Ring Dips

5 Push-Ups
Modifications

HANDSTAND PUSH-UPS

– Box Handstand Push-Ups

– Pike Push-Ups

– Handstand Push-Ups To Riser(s)

– Double DB Strict Press

STRICT RING DIPS

– Banded Ring Dips

– Box Dips

– Bar Dips

– Bench Dips

PUSH-UPS

– Push ups from knees

– Push-Ups With Hands On A Box or Plates

Metcon (AMRAP – Rounds and Reps)

“Single Tasking”

AMRAP 18:

10 Lateral Burpees Over Dumbbell

10 Dumbbell Box Step-Ups (24″/20″)

10-20-30-40-50…

Single Dumbbell Hang Clean and Jerks 22.5 / 15 kg

…Continue to add 10 reps to the dumbbell hang clean and jerks each round.
Modifications

LATERAL BURPEES OVER DUMBBELL

– Lateral Step Over Dumbbell

– Regular Burpees

– Burpees To Target

DUMBBELL BOX STEP-UPS

– Reduce weight

– Weighted Reverse Lunges

SINGLE DUMBBELL HANG CLEAN AND JERKS

– Reduce weight