CrossFit Inventive – CrossFit

Warm-up

Banded Shoulder Mobility

Glute stretch 1 min e/s

Lower Back/Hipflexor 30 e/s

Wrist stretch 30 sec F/B

Calf Stretch 20 sec e/s

30 calf pumps

———–

5 Inchworm 1 Push-up

1 Wallwalk

5 Frog hops

30 sec HS-Hold/wall-walk hold

5 Burpee Box Jump over 24/20

Metcon (Time)

Handstand Push-up Conditioning

For Time:

20 Kipping HSPU

30 Burpee Box Jump Overs 30/24

20 Kipping HSPU

10 min cap
Modifications

Kipping HSPU:

– Use raises

– Box HSPU

– Dual DB Push Press

– Standard Push-ups

Burpee Box Jump Overs:

– Lower Box Height

– Burpee Box Step overs

– Bar facing Burpee

Metcon (3 Rounds for reps)

AMRAP 5:

Buy-In: 35/25 Calorie Bike Erg

AMRAP In Time Remaining:

12 Deadlifts 102.5 / 70 kg

12 Lateral Bar Burpees

Rest 3:00

AMRAP 5:

Buy-In: 35/25 Calorie Bike Erg

AMRAP In Time Remaining:

8 Deadlifts 124 / 84 kg

8 Burpee Box Jumps (24″/20″)

Rest 3:00

AMRAP 5:

Buy-In: 35/25 Calorie Bike Erg

AMRAP In Time Remaining:

4 Deadlifts 142 / 93 kg

4 Burpee Box Jump Overs (24″/20″)
Modifications

35/25 CALORIE BIKE ERG

– 25/19 Cal Assault Bike

– 35/25 Cal Row

– 25/19 Cal Ski Erg

DEADLIFTS

– Reduce bar weight

– Double Dumbbell

LATERAL BAR BURPEES

– Burpee To Target

– Regular Burpees

BURPEE BOX JUMPS

– Reduce height/Step ups

– Burpee To Target

– Regular Burpees

– Barbell-Facing Burpees

BURPEE BOX JUMP OVERS

– Reduce box height/Step overs

– Burpee To Target

– Regular Burpees

– Barbell-Facing Burpees

– Burpee Box Jumps