CrossFit Inventive – CrossFit
Warm-up
3 Way Banded Shoulder Mobility
60 sec Glute Stretch each side
30 Sec Wrist/Forearm stretch each side
30 Sec Calf stretch each side
30 Calf pumps
———-
Activation
3 Sets:
20 Sec Hand stand hold
20 Rest
20 Sec Hanging Knee Raise Hold
20 Rest
Metcon (Time)
20 Strict Pull-Ups
20 Handstand Pushups
Rest 2:00
15 Strict Pull-Ups
15 Handstand Pushups
Rest 1:00
10 Strict Pull-Ups
10 Handstand Pushups
12 min cap
Wor to you ability on the Handstand Push-ups. These can be kipping, Strict or deficit if you wish. Scale by using abmats ands plates.
Subs
Dumbbell seated strict press.
Metcon (Weight)
“Four Eyes”
On the 4:00 x 6 Rounds:
200 Meter Run
10 Toes to Bar
5-5-4-4-3-3 Hang Power Cleans
Rounds 1-2: 60/40
Rounds 3-4: 70/50
Rounds 5-6: 80/60
Male RX Total=210
Female Total=150
DESCRIPTION
This interval conditioning piece will work cardio, gymnastics, and weightlifting movements
After completing the 3 listed movements, you’ll rest until the next round begins
Rounds begin every 4 minutes [0-4-8-12-16-20]
With each round, we’ll build in weight on the hang power clean
Rounds 1-2: 5 Hang Power Cleans
Rounds 3-4: 4 Hang Power Cleans
Rounds 5-6: 3 Hang Power Cleans
Score is for total weight.
These rounds should take less than 2:30, giving you at least 1:30 to recover and change out weights
