CrossFit Inventive – CrossFit

Warm-up

Couch Stretch 60 sec E/S

Green banded Shoulder mobility

30 Sec Glute E/S

30 Sec E/S Spiderman Lunge with Rotation

20 Scorpions

30 Sec Lower Back/Hipflexor

Wrist stretch 30 Sec

Activation

1 Carpark Run into

2 Rounds:

5 HRPU

20 Sec Handstand Hold

10 Air Squats

10 Alternating Lunges

Handstand Push-ups (OnE 90 sec x 7 Sets)

Week 2 of Kipping HS Volume.

Choose a number that you can be consistent over each set. E.G if you chose 9 reps, aim to do 9 reps for the 7 sets. Record the lowest number of the 7 sets.

SUBS:

Box HSPU

Seated Dumbbell Strict Press 2 x Dumbbells.

Metcon (Time)

“Hot Route”

For Time:

Buy-In: 1 Mile Run

Directly Into 3 Rounds:

15 Single Dumbbell Overhead Lunge (Left)

15 Single Dumbbell Overhead Lunge (Right)

30 Alternating Pistols

7 Devil’s Press

RX= 1 x 22.5/15kg

(20 minute Cap)
SUBS

1 MILE RUN

2k Row

4k Bike Erg

1,600 Meter Ski Erg

100/75 Calorie Assault Bike

PISTOLS

Reduce Reps

90 Seconds of Practice

Ring Row Pistols

Single Leg Squats to Box or Bench

DEVIL’S PRESS

Reduce Weight