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)