CrossFit Inventive – CrossFit
Warm-up
“Laziness, doesn’t get a vote.
Frustration, doesn’t get a vote.
Weakness, doesn’t get a vote.
Negativity, doesn’t get a vote.
Only you do.”
– Jocko Willink
Couch Stretch 60 Seconds Each Leg
Green Banded Shoulder Mobility
Glute Stretch 30 Seconds each Side
Lowerback/Hipflexor 30 Seconds Each Side
Wrist Forearm Stretch 30 Seconds Front/Back
———–
Activation
1 Round
20 Alternating Shoulder Taps
10 V-Sits
2 Wall Walks
30 Second Superman Hold
20 Second Handstand Hold/Wall walk hold
Metcon (AMRAP – Reps)
Gymnastic Capacity/Skill
AMRAP 1:00 –
Handstand Kick up/Tempo Decent 3 seconds
Rest : 60s
AMRAP 1:00 – Strict HSPU
Rest :60s
AMRAP 1:00 0 Kipping HSPU
Score total reps for each piece.
SUBS:
Min 1: Max Handstand Hold/Wall walk Hold in 1 min.
Min 2: Max Seated DB Strict Press in 1 min.
Min 3: Max DB Push Press in 1 min.
Metcon (Time)
For Time [25 Minute Time Cap]:
150 Double Unders
50 Sit-ups
25 Hang Power Clean
120 Double Unders
40 Sit-ups
20 Hang Power Clean
90 Double Unders
30 Sit-ups
15 Hang Power Clean
60 Double Unders
20 Sit-ups
10 Hang Power Clean
30 Double Unders
10 Sit-ups
5 Hang Power Clean
Every 3 Minutes [Starting at 0:00]:
15/12 Calorie Machine
RX=50/35kg
