CrossFit Inventive – CrossFit
Warm-up
Glute Stretch 30 sec each side
Spiderman Lunge Hold each side
Twisted Cross 30 sec each side
Wriste stretch 30 sec Front/Back
Table top stretch 30 seconds
Calf stretch 30 sec each side
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Activation
2 Rounds:
10 Banded pull aparts
10 Banded pass throughs
10 Banded OHS
2 Walk Walks
Metcon (No Measure)
On the Minute x 5:
25 Double-Unders
Max Strict HSPU
Directly into…
On the Minute x 5:
25 Double-Unders
Max Kipping HSPU
SUBS
STRICT HANDSTAND PUSH-UPS
Build the floor up to reduce the range of motion
Dual Dumbbell Press
Box Handstand Push-ups
KIPPING HANDSTAND PUSH-UPS
Box Handstand Push-ups Drill
Dual Dumbbell Push Press
Build the floor up using risers.
Metcon (Time)
3 Rounds For Time:
10 Power Snatches 45/30kg
20 Power Cleans 45/30kg
30 Toes to Bar
40 Single Arm Dumbbell Hang Clean and Jerk 1 x 22.5/15
