CrossFit Inventive – CrossFit

Warm-up

Couch stretch 1:00 e/s

Spiderman Lunge hold 0:30 e/s

Lower back/Hipflexor 0:30 e/s

Banded Shoulder Mobility

Calf 0:30 e/s

Activation

30 Calf Pumps

20 Double unders/40 singles

20 Banded Pull aparts

10 Press e/s

20 Double unders/40 singles

10 Strict Push ups

Press Capacitiy (AMRAP – Reps)

3 Sets:

Near Max Effort Ring Push-Ups

2 Mins between sets.

1 Set:

Max Effort Tempo Double Dumbbell Bench Press 22.5 / 15 kg

*Tempo – 5s Down, Regular up.

*Record Total Tempo DB-Bench Press Reps
Stimulus

– Set the rings low to the ground or if you do not have rings that go low enough, elevate the feet on a box. Full range of motion is locked out elbows at the top and shoulders to rings in the bottom.

– “Near max effort” implies that we are completing as many reps as possible until we get to our first slower or “sticky” rep or when the tempo is about to break rhythm.

– Aim to rest 2:00+ minutes between sets of ring push-ups.

SUBS

RING PUSH UPS

– Deficit Push-ups

– HRPU’s

– Regular Push-ups

Metcon (Time)

For Time:

70/50 Calorie Bike Erg

100 Double-Unders

70/50 Calorie Bike Erg

100 Double-Unders

70/50 Calorie Bike Erg
Modifications

70/50 CALORIE BIKE ERG

– 70/50 Cal Row

– 50/35 Cal Assault Bike

– 50/35 Cal Ski

– 800m Run

100 DOUBLE-UNDERS

– 150 Single Unders