CrossFit Inventive – CrossFit

Warm-up

“If Life Changes from outside in, Life ends. If life changes from inside out, Life begins”

“Unknown”

Glute Stretch 30 Sec Each Side

Lower back/Hipflexor Stretch 30 sec each Side

Calf Stretch 30 Sec each Side

30 Slow Calf Pumps

————-

Activation

2 Rounds:

10 Cal Machine/100m Run

10 Hollow Rocks/10 V-ups

20 Sec Plank Hold

5 HRPU

3 G20 Each Side

Metcon (Time)

“Home WOD”

For Time

21-15-9-15-21

Ground To Overhead

Burpees

1 minute plank hold after each round.

*RX= 1×22.5/15kg

Subs:

Reduce Dumbbell weight.

Plate G2O

Alternating Deadball to Shoulder

Metcon (Time)

“COMPTRAIN”

Gymnastic Pushing

Gymnastics Conditioning

For Time:

50/35 Calorie Machine

50 Handstand Push-ups

50/35 Calorie Machine
RX += Strict Deficit.

RX = Strict

Replace calories for 800m Runs

Strict Deficit Handstand Push-ups

Reduce Deficit

Reduce Reps

Kipping HSPU

Box Handstand Push-ups Video

Double Dumbbell Strict Press

Metcon (No Measure)

Run Conditioning

On the 0:00 – 400m Run

On the 3:00 – 200m Sandbag Run

On the 5:00 – 400m Run

On the 8:00 – 200m Sandbag Run

On the 10:00 – 400m Run

On the 13:00 – 200m Sandbag Run

On the 15:00 – 400m Run

On the 18:00 – 200m Sandbag Run
SUBS

Sandbag

Weight Vest + Light Plate (To Roughly Equal 50/35#)

50/35 Dumbbell

Odd-Object Carry (Best Option Available)