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