CrossFit Inventive – CrossFit

Warm-up

Couch Stretch: 1 Minute Each Side

Green Banded 3-Way Shoulder: 30 Seconds Each Direction

Lower back Stretch 60 Seconds Each Direction

Puppy Dog Pose 30 Seconds

ACTIVATION

300m machine

20 Scorpions F/B

20 Banded SLDL

20 Banded Glute Bridges

10 Strict Push-ups

10 Scap Pulls

2 Wall walks

Metcon (AMRAP – Reps)

AMRAP 6:

5 Strict Pull-ups

1 Deficit Handstand Push-up

5 Strict Pull-ups

2 Deficit Handstand Push-up

5 Strict Pull-ups

3 Deficit Handstand Push-up



Add 1 DeficitHandstand Push-up Each Round

** If using Dumbbells or Box, scale Pull-ups to 3
SUBS

KIPPING SUBS

KIPPING DEFICIT HANDSTAND PUSH-UPS

Reduce Deficit

Hands on Plates (If No Parallettes)

Regular Kipping Handstand Push-ups (No Deficit)

Box Handstand Push-ups

Double Dumbbell Push Press HANDSTAND PUSH-UPS

Reduce Deficit

Regular Kipping Handstand Push-ups (No Deficit)

Box Handstand Push-ups

Double Dumbbell Push Press

STRICT PULL-UPS

USE BANDS to enable you to get your chin over the bar for all 5 reps each set.

Metcon (Time)

RX +:

For Time:

1,000 Meter Row /2,000 Meter Bike

30 Deadlifts: 102.5/70

1,000 Meter Row/2,000 Meter Bike

20 Deadlifts: 135/90

1,000 Meter Row/2,000 Meter Bike

10 Deadlifts: 165/110

RX:

For Time:

1,000/800 Meter Row /2,000 Meter Bike

30 Deadlifts: 70/50

1,000/800 Meter Row/2,000 Meter Bike

20 Deadlifts: 90/70

1,000/800 Meter Row/2,000 Meter Bike

10 Deadlifts: 110/90

Scale weight again as needed.