CrossFit Inventive – CrossFit

Warm-up

10 Leg Swings Forward/Lateral

10 Alternating High Knee Pulls

30 Sec Static Squat Hold

30 Sec Hamstring Toe Touch Hold

20 Red Banded Press Each Side

30-20-10

Green Band SLDL

20 Banded Air Squats

Calf Pumps

100m Run

Metcon (Time)

21-18-15-12-9-6-3:

Deadlifts @60/40kg

200 Meter Run Between Each Set

Into:

3-6-9-12-15-18-21

Empty Barbell Thrusters @20/15kg

200m Run Between Each Set.

Metcon (Time)

“Home WOD”

For Time:

21-18-15-12-9-6-3:

Double Dumbbell Deadlifts 2 x 22.5/15kg

200 Meter Run/Machine

(Bike, Double Amount)

Into:

3-6-9-12-15-18-21

Empty Barbell or Single Arm DB Thrusters

200m Run Between Each Set.

*Alternate DB Thrusters as You wish.
Scale Dumbbells as needed. If you have one DB, split the reps evenly between each side. One head of the DB must touch the ground beside the foot.

Metcon (AMRAP – Reps)

Deficit Strict Handstand Pushups

1 Set for Max Reps:

Strict Deficit Handstand Push-ups (4.5″/3″)

STIMULUS

DESCRIPTION

Setting a benchmark today with 1 set of max unbroken Strict Deficit Handstand Push-ups

We’ve worked this movement over the past several weeks in more conservative pieces – now it’s time to push our limits

Choose a deficit for this piece that allows you to complete at least 7 reps

Stack your hands on plates to create this deficit

Your score is the total number of reps completed unbroken

SUBS

STRICT DEFICIT HANDSTAND PUSH-UPS

Reduce Deficit

Regular Strict Handstand Push-ups

Box Handstand Push-ups