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
