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
