CrossFit Inventive – CrossFit
Warm-up
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
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2 Sets:
20 Sec Alt Shoulder Taps
20 rest
20 Sec HS-Hold/WallWalk Hold
20 rest
20 Sec Dubz/Single Skips
20 rest
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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
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 “
