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