CrossFit Inventive – CrossFit
Warm-up
2 minutes on ERG
1 minute Glute Stretch each side
30 second Spiderman Lunge hold each side
30 Sec Twisted cross each side
30 Sec wrist Stretch
———-
1 Wall Walk with 10 sec Hold
5 Scap Pulls
20 Sec HS-Hold
5 Strict Pull-ups/Ring Rows
10 Hollow Rocks
10 Air Squats
———–
Metcon (No Measure)
Gymnastics Conditioning
7 Min Amrap:
1 Strict HSPU
1 Kipping HSPU
10 Alternating Pistol Squats
2 Strict Push-ups
2 Kipping HSPU
10 Alt Pistols Squats
3 Strict HSPU
3 Kipping HSPU
10 Alt Pistols Squats
Keep building HSPU movements up by 1 rep each set. Pistols Stay the same amount.
If you can’t do strict but you can do kipping HSPU’s, your options:
– Kipping all the way through
– 1 x kick up with 3 sec decent + 1 kipping HSPU
– 1 x Double DB Strict Press + kipping HSPU
SUBS:
BOX HSPU
Double Dumbbell Strict Press with Double Dumbbell Push Press
Pistols:
Use uprights to balance
Use rings but stay out of the way of HSPU’s
Pistols to box.
Reverse Lunge, elevating back knee to abmat.
Double the amount in air squats.
Metcon (AMRAP – Rounds and Reps)
16 minute amrap:
Buy In:
75/50 Calorie Bike Erg
Time Remaining:
15 Box Jump Overs
12 Chest to Bar Pull-ups
9 Double DB Power Cleans @22.5’s/15’s
SUBS:
Same Cala on all Ergs.
Assault Bike Cals= 50/35 buy in.
C2B:
Banded C2B
Kipping/Butterfly Pull-ups
Banded Strict
24 Double DB Bent Over Rows
Double Dumbbell Ppwer Cleans:
18 Single Alt- DB Power Cleans
