CrossFit Inventive – CrossFit
Warm-up
20 red banded pull aparts
10 pass throughs
10 Press each side
30 sec wrist forearm stretch
30 sec twisted cross stretch each side
10 HRPU down slow/up fast
30 second standing hamstring stretch
15 scap pulls
30 sec Handstand hold
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Strength:
Push Press (4 sets 6 reps (90 rest))
No percentages. Build up and complete the 4 sets of 6 reps at the same weight.
Metcon (No Measure)
Strict Gymnastics
15-10-5
Strict Chest to Bar Pull-ups
Strict Deficit HSPU
Into:
5-10-15
Strict pull-ups
Strict HSPU
(5 min time cap on each)
Adjust Volume:
9-6-3
Into:
3-6-9
Scale Deficit to strict HSPU And Strict to kipping HSPU or Box HSPU
Metcon (Time)
Partner WOD
2 rounds for time:
1500m Bike
1200m Row
50 Wallball @9/6kg
20 min cap