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
