CrossFit Inventive – CrossFit
Warm-up
5 Minutes Foam Roller:
Target Legs From Monday & lats For Today.
—
– Couch 1:00 e/s
– Glute 1:00 e/s
– Lower Back/Hipflexor 0:30 e/s
– Banded Upper
—
ACTIVATION
– 10 Scap Pulls
– 10 HRPU 3s decent/up fast
– 10 Barbell Strict Press From Rack
—
45 MINUTE RUNNING CLOCK. AS SOON AS YOU HAVE COMPLETED THE STRICT PRESS, MOVE ONTO THE STRICT PULL-UPS AND SO ON.
—
ROW TEST: ROWERS “MUST BE SET FOR 2,000M COUNT DOWN BEFORE STARTING. (COACH WILL SET YOU UP)
—
Strict Press (1 x 1)
Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension.
12 Minutes To Build To A Heavy Single
Strict Pull-ups (1 Set of Max Rep Strict Pull-ups)
If you can’t do body weight reps, use bands that allow you to get minimum 6-8 reps. Aim to get over 10 reps.
2k Row (Time)
Max Effort 2k Row
Make Sure to hit RX when recording times.