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.
