CrossFit Inventive – CrossFit
Warm-up
Banded Upper
Wrist 30s F/B
Active Spiderman 5 Rotations e.s
Samson + Tricep 30s e.s
Calf 30s e.s
30 calf Pumps
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ACTIVATION
Tabata 20/10 x 8 Rounds:
Skipping
Banded Press (Slow & Controlled)
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BARBELL
3 Strict Press
3 Push Press
3 Push Jerks
3 Split Jerks
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Shoulder To Overhead Barbell Conditioning (Weight)
Choose Any Overhead Press for each rep that suites you to get the load overhead.
Go Every 3 Minutes For The Following Sets:
10 Reps
8 Reps
6 Reps
Building in weight each set.
Record last 6 Repp Load.
Metcon (Time)
For Time:
50/40 Calorie Row
150 Double-unders
25 Burpee Box Jump Overs
100 Single Alt DB Hang Clean & Jerks
25 Burpee Box Jump Overs
150 Double-unders
50/40 Cal Row
Dumbbell weight: 1 x 22.5/15kg
Box Height: 24/20 Inch