CrossFit Inventive – CrossFit

Warm-up

Green banded shoulder mobility

Lower back/Hipflexor 1 min each side

Glute stretch 1 min each side

Calf Stretch 30 sec each side

30 calf pumps

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Activation

30 red banded Pull-aparts

10 strict Push ups

10 Scap Pulls

10 Kipping knee raises

30 Sec handstand hold

Floor Press (12-10-8-6)

Warm up set of 10 reps with empty barbell. Then, build up to with 3 sets of 6 reps, making sure you can manage a set of 12 reps (first working set) on the 4th set with the correct weight. Try and add weight for each working sets after, 10, 8, & 6 . Finish with a heavy 6. Record the weight for the 6 reps.

90 sec rest between working sets.

Metcon (Time)

For Time:

15-12-9

Kipping Handstand Push-ups

Toes To Bar

200 Double-unders

12-9-6

Kipping Handstand Push-ups

Chest To Bar Pull-ups

150 Double-unders

9-6-3

Kipping Handstand Push-ups

Bar Muscle-ups

100 Double-unders
SUBS:

KIPPING HANDSTAND PUSH-UPS

Use plates/abmats as raises.

Box HSPU

Double Dumbbell Seated Strict Press

TOES TO BAR

Knees to elbows

Kipping Knee raises

V-ups

Abmat Sit-ups

CHEST TO BAR PULL-UPS

Banded C2B

Kipping Pull-ups

Banded Kipping Pull-ups

Strict/banded Strict Pull-ups

Double-unders

300 singles

225 singles

175 singles