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
