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
