CrossFit Inventive – CrossFit
Warm-up (No Measure)
Green banded mobility
Red banded mobility
Shuttle runs
5 inchworm 2 push ups
1 lap spiderman lunge
20 scorpions front & back
Hip flexor stretch
Glute stretch
………………….
Strength:
Strict Press (4 sets 3 reps (90 sec rest))
Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension.
It’s week 4. Make only a small increase. Stay tight. No arching back. No push pressing! Maintain same weight throughout all sets.
Metcon (Time)
6 RFT:
3 ring dips
5 strict pull ups
7 G2O @60/40kg
12 min cap
Metcon (Time)
6 RFT:
3 ring dips
5 strict pull ups
7 G2O @60/40kg
12 min cap
Metcon (Calories)
In 5 minutes reach Max effort cals on bike between two even teams. Rotate 10 cals at a time per person. Go hard out!!!!