CrossFit Inventive – CrossFit

Warm-up

Upper Body

1. Banded Shoulder Mobility

2. Wrist Stretch 30 sec F/B

Lower Body

1. Spiderman Lunge Hold 30 e/s

2. Calf Stretch on Post – 1:00/side

3. Couch Stretch – 1:00/side

ACTIVATION

1:00 Machine

20m Bear Crawl

10 Banded Good Mornings

50 Double unders/70 singles

2 Wall-walks

5 Scap Pulls

5 Kipping Swings

Metcon (No Measure)

Skill Conditioning

Alternating EMOM x 12 (4 Rounds):

Min 1 – 40 Double-Unders

Min 2 – 8 Chest To Bar Pull-Ups

Min 3 -40 sec max Distance Handstand Walking
Modifications

DOUBLE UNDERS

– Single Unders

– Double unders Practice

HANDSTAND WALK

– Practice

– Handstand Shoulder Taps Against A Wall

– Belly To Wall Lateral Handstand Walk

– Wall Walks

-30-40 sec Handstand Hold Against A Wall

CHEST TO BAR PULL-UPS

– Banded Chest to Bar Pull-Ups

– Chin Over Bar Pull-Ups

– Strict Chest to Bar Pull-Ups

– Strict Chin Over Bar Pull-Ups

– Banded Strict Chest to Bar Pull-Ups

– Banded Strict Pull-Ups

Metcon (AMRAP – Rounds and Reps)

“Kickstarter”

AMRAP 20:

40/30 Calorie Bike Erg

30 Single Arm Dumbbell Hang Clean and Jerks

20 Toes to Bar

10 Strict Handstand Push-Ups

Dumbbell – 22.5 / 15 kg
Modifications

BIKE ERG

40/30 Cal Row

30/21 Cal Assault Bike

30/21 Cal Ski

SINGLE ARM DUMBBELL HANG CLEAN AND JERKS

– Lighter Dumbbell

TOES TO BAR

– Knees To Chest

– Toes To As High As Possible

– V-Ups

– 2 x AbMat Sit-Ups

STRICT HANDSTAND PUSH-UPS

– Use Raises

– Box Strict Handstand Push-Ups

– Double Dumbbell Strict Press

– Push-Ups