CrossFit Inventive – CrossFit
Warm-up
BANDED SHOULDER MOBILITY
BANDED LOWER MOBILITY
WRIST 0:30 F/B
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– 15 Banded Pull-aparts
– 10 Banded Pass Throughs
– 10 Banded OHS
– 0:30 Wall Walk Hold (Aim for nose & Toes)
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Metcon (No Measure)
Skills Work
Choose an option to suite your ability.
In 10 Minutes:
– Max Distance Hs Walk. Quality of quantity.
– 3 Sets of 3-5 Kick up Into Slow Handstand Negatives.
– 3 Sets of Max HSPU’s, Rest 1:00 between sets.
– 5 x 2-5 Wall Walks 0:30-1:00 Rest between each set.
– Mix some of the above options if you wish.
* Use partners on HS Walks if needed.
* 200m Overhead Plate Carry. Every drop complete 10 Push-ups.
Metcon (Time)
For Time:
10 Bar Facing Burpees
15 Overhead Squats
20 Toes To Bar
25 Alternating Reverse Lunges
100m Farmers Carry
25 Alternating Reverse Lunges
20 Toes To Bar
15 Overhead Squats
10 Bar Facing Burpees
* RX Lunges:
Double Dumbbell Reverse Front Rack
Lunges @ 2 x 22.5/15kg’s
* Farmers Carry @2×22.5/15kg’s
* RX Barbell: 40/30kg’s
SUBS
BAR FACING BURPEES
– Lateral Bar Burpees
– Step Over Bar
– Standard Burpees
– Frog Hop
OVERHEAD SQUATS
– Reduce Load
– Front Squats
TOES TO BAR
– Toes as high as possible
– Knee Raises
– V-ups
– 30 ABMAT Sit-ups
FRONT RACK LUNGES
– Reduce Load
– Body Weight
Farmers Carry @2×22.5/15kg’s
– Reduce Load
– 400m Run