CrossFit Inventive – CrossFit
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Warm-up
2:00 Machine
Banded Lower Body
Twisted Cross 0:30 e/s
Rear Delt 0:30 e/s
Wrist 0:30
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ACTIVATION
20 Banded Good Mornings
10 Banded Press e/s
10 Temp HRPU 3s Down/Up Fast
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45 minute running clock today.
Once you have completed one movement you may move to the next.
Don’t rush, rest between sets is as important as the lift.
Must be completed in the order shown.
Deadlift (1 x 3)
(In15 minutes)
Build Safely to a heavy 3 Touch & Go Reps.
Resting at the bottom of the rep at any stage is not counted today.
We want to see controlled technique throughout the Concentric & Eccentric Phase of the movement.
* If you don’t wish to build complete 3-5 sets of a high rep range of your choice.
Bench Press (1 x 1)
(In 15 Minutes)
Build to a Heavy Single Rep.
* Make sure to use a spotter.
* If you don’t wish to build complete 3-5 sets of a high rep range of your choice.
Strict Press (8-6-4-2)
Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension.
(In 15 Minutes)
Build to your heaviest 8 reps over a few building sets. Once you have completed your set of 8 reps, aim to increase weight for the remaining sets of 6-4-2.
Rest as needed between sets so we can get quality out of each set.
* Record last 2 reps.
