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