CrossFit Inventive – CrossFit


Green Banded Shoulder Mobility

Couch Stretch 60 sec each Side

Wrist/Forearm stretch 30 each side

Calf Stretch 30 sec each Side

30 calf Pumps


2 Sets:

20 Sec Alt Shoulder Taps

20 rest

20 Sec HS-Hold/WallWalk Hold

20 rest

20 Sec Dubz/Single Skips

20 rest


Handstand Push-ups (On Every 1:30 x 5 Sets)

1 Set of Strict HSPU

Same as last week.

Pick a number of reps you can be consistent with over the 5 sets.

If you cannot complete any strict, you may do kipping HSPU’s, scale again to Seated Dumbbell Strict Press.

“Black Rose” (5 Rounds for reps)

On the 4:00 x 5 Rounds:

50 Double Unders

5 Bar Muscle-ups

5 Power Snatches

• You’ll build in weight each round on the power snatches

• Start @60% of your 1RM Snatch for the first set and gradually build to a heavy set of 5 for the day

• These reps do not need to be completed touch and go

• Record all 5 weights used, with the final score being the heaviest weight lifted “

Snatch (for Percentage purposes only)