CrossFit Inventive – CrossFit
Warm-up
Banded Shoulder Mobility
Lower Back/Hipflexor 0:30 e/s
Spiderman 0:30 e/s
Wrist 0:30 F/B
—–
20 Banded Pull-aparts
10 Banded Press
30s HS-Hold
30s Hanging Knee Raise Hold
—-
Barbell:
10 Wrist Rotations
5 Strict Press
—-
Strict Press (5 SETS 2 REPS)
Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension.
Build up and complete 5 sets 2 reps at the same weight.
Metcon (Time)
Handstand Push-up Conditioning
10-9-8-7-6-5-4-3-2-1
Handstand Push-ups
After Each Set Complete 30m Double Dumbbell Farmers Carries. 2 x 22.5/15Kg’s
RX + = Deficit HS-Push-ups.
RX = Even surface HS-Push-ups
SUBS
HANDSTAND PUSH-UPS
– Reduce Reps
– Use Raises
– Pike HS-Push-ups
FARMERS CARRIES
– Reduce Load
– Shuttle Runs 8x10m’s
