CrossFit Inventive – CrossFit

Warm-up

Foam Roll:

Quads

Hamstrings

ITBS

Lats

x 0:30 of each

BANDED SHOULDER MOBILITY

WRIST 0:30 E/S

SPIDEMAN 0:30 E/S

GLUTE 0:30 E/S

————

ACTIVATION

20 BANDED PULL APARTS

10 PRESS E/S

5 INCHWORM 1 PUSH-UP

20M BEAR CRAWL (BUM HIGH/ON BALLS OF FEET)

———-

HANDSTAND PUSH-UP SKILLS:

3 ROUNDS:

EMOM:

1- 20 SEC HANDSTAND HOLD,REST 40 SEC.

2- 5 KICK UP & SLOW DECEND, REST REMAINING TIME.

3- 3 KIPING HANDSTAND PUSH-UPS

SUBS:

1- WALL WALK HOLD/FEET ON BOX HOLD

2- PUSH PRESS DUMBBELLS WITH 3 SEC DECENT.

3- 3-5 BOX HSPU/SEATED DUMBBELL STRICT PRESS

Metcon (3 Rounds for reps)

Three 5-minute rounds of:

200-m dumbbell farmers carry

Then as many reps as possible of:

10 Hand Stand Push-ups

10 Dumbbell Push Press

Rest 2 minutes between rounds.

Female Dumbbells: 10Kgs

Male Dumbbells: 15kgs
SUBS

200M FARMERS CARRIES

– Reduce distance if needed

– Reduce weight if needed

HANDSTAND PUSH-UPS

– Use raisers

– Box HSPU

– 10 deficit push-ups (Hands on DBs)

DUMBBELL PUSH PRESS

– Reduce weight