CrossFit Inventive – CrossFit
Warm-up
2:00 Easy Pace Machine
2 Rounds:
30s Side Plank e/s
5 Inchworm 1 Push-up
10 Alt Box Step-ups
—
Banded Shoulder Mobility
Standing Quad 30 sec e/s
Spiderman 0:30 e/s
—
Barbell:
5 Good Mornings
10 Wrist Rotations
5 Power Cleans
3 Push Press
3 Push Jerks
3 Split Jerks
3 Power Clean & Split Jerks
8 Alt Barbell FR Box Step-ups
1 Power clean + 1 Split jerk (EMOM 10)
Building Safely over the 10 minutes. Focus is Technique, not building to 1RM. No Need to build every minute.
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
2 Push Press
8 Front Rack Box Step-ups
4 Push Press
8 Front Rack Box Step-ups
6 Push Press
8 Front Rack Box Step-ups
—
Add 2 Push Press Each Round.
Barbell: 35/25kg
Box: 20inch M&F
PUSH PRESS
– Reduce Load
– Dumbbells
FRONT RACK BOX STEP-UPS
– Reduce Loading
– Dumbbells
– Body Weight