CrossFit Inventive – CrossFit
Warm-up
Green Banded Shoulder Mobility
Wrist Front Forwards/Front Backwards
Spiderman 0:30 e/s
Glute 0:30 e/s
————–
ACTIVATION
20 Sec HS Hold/Wall Walk Hold
20 Banded Pull Aparts
5 Inchworm 1 Push up
1:00 Push-up Position Plank Hold
Metcon (No Measure)
Skills/Accessories
EMOM 12: ( 4 Sets)
1 – 30s Max Handstand Walking
2 -20s L-Ring Hold
3 – 15 Banded Tricep Ext
SUBS
HANSTAND WALK
– Handstand Hold
– Wall Walk Hold
L-RING HOLD
– Knee raise Hold
– Use Dip Bars
– Use 2 Plyo Boxes
– Push-up Plank Hold
15 BANDED TRICEP EXTENSION
– Movement should be manageable for all using the correct band.
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
5 Toes To Bar
10 Hang Power Snatch 42.5/30kg
15/12 Calorie Row
SUBS
TOES TO BAR
– Knees To Elbows
– Kipping/Strict Knee Raises
– V-ups
– Abmat Sit-ups
HANG POWER SNATCH
– Reduce weight as needed
– Hang power cleans
– Use Dumbbells
15 CALORIE ROW
– Biker erg, 15/12
– Ski erg & Assault Bike 12/8 cals
