CrossFit Inventive – CrossFit
Warm-up
3 Piece Strength Workout.
If you finish one part early, you may move onto the next piece.
Make sure to record results as you go.
BANDED SHOULDER MOBILTY
0:30 ON EACH STRETCH
——
20 BANDED GOOD MORNINGS
20 BANDED PULL-APARTS
10 SCAP PULLS
30 SEC HS-HOLD/WALL-WALK HOLD
——
* Warm-up with 10 Reps of an empty barbell bench before loading up.
—–
RUNNING 45 Minute Clock to complete the 3 movements.
Do Not Rush Through These Movements!!
—–
Bench Press (0:00-15:00 Minutes)
For Total Load
5 Sets 2 Reps
* Athletes can stay at one weight or build over 5 sets.
Weighted Pull-ups (15:00-30:00 Minutes)
For Total Load
5 Sets 2 Reps
* Athletes can stay at one weight or build over 5 sets.
* Go back to body weight or hard banded options.
Deficit Handstand Push-ups (30:00-40:00 Minutes)
5 Sets:
3 Deficit HSPU’s
Rest 2 Minutes Between Sets
– These Can Be Kipping or Strict
– Athletes Can Build The Deficit or remain the same.
SUBS
– Remove Deficit
– Use Raises
– Sub Heavy Double Dumbbell Push Press.
