CrossFit Inventive – CrossFit
Warm-up
MOBILITY
Upper Body
1. Foam Roll Lower back – 1:00
2. Foam Roll lats – 1:00/side
3. Puppy Dog Pose on Roller – 1:00/side
Lower Body
1. Banded Hamstsring – 1:00/side
2. Samson Stretch – 1:00/side
3. Pigeon – 1:00/side
ACTIVATION
1 Rounds for Quality:
20 m Bear Crawl
20m Dumbbell Death March
10 Cossack Squats e/s
30 sec Handstand Hold/Wallwalk Hold
Deadlift (5 SETS 2 REPS @80% 1RM)
BUILD UP AND COMPLETE 5 SETS 2 REPS ALL SETS AT THE SAME WEIGHT.
USE 3 BUILDING SETS TO FIND YOUR WEIGHT.
REST 90 SEC BETWEEN WORKING SETS.
Metcon (Time)
“Dia-bolical”
For Time:
500 Meter Bike Erg, 21 Deadlifts 80/ 50 kg
500 Meter Bike Erg, 21 Handstand Push-ups
500 Meter Bike Erg, 15 Deadlifts 80/ 50 kg
500 Meter Bike Erg, 15 Handstand Push-ups
500 Meter Bike Erg, 9 Deadlifts 80/ 50 kg
500 Meter Bike Erg, 9 Handstand Push-ups
20 min cap
*Handstand Push ups can be any type you wish to work on.
Modifications
500 METER BIKE ERG
– 500m On Any Other Bike
– 250m Row
– 200m Run
– 200m Ski
DEADLIFTS
– Reduce weight
– Double Dumbbell
– Double Kettlebell
HANDSTAND PUSH-UPS
– Box Handstand Push-Ups
– Pike Push-ups
– Push-Ups
– Double Dumbbell Strict Press
