CrossFit Inventive – CrossFit
Warm-up
Mobility
Foam Roll Lats 1 Min e.s
Puppy Dog On Roller 1 Min
Samson + Tricep 30s e.s
Active Spiderman + Rotations
Front Rack 30s
Wrist 30s
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ACTIVATION
20 Banded Pull-parts
10 Pass Throughs
10 Scap Pulls
10 Kipping Swings
—
Barbell
3 Strict Press
3 Push Press
3 Push Jerks
1 Round Of Push Press Complex.
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Push Press
Build up to a challenging load and complete:
5 Sets Going Every 90s:
3 Rep Push Press
Rep 1 – 3s Eccentric
Rep 2 – 2s Pause Overhead
Rep 3 – Normal Speed
Metcon (Time)
L1
For Time:
Buy In of: 100 Double-unders
10 Shoulders To Overhead 60/40kg
10 Bar Muscle-ups
10 Shoulders To Overhead 65/42.5kg
15 Chest To Bar Pull-ups
10 Shoulders To Overhead 70/45kgs
20 Pull-ups
Buy out of: 100 Double-unders
—
L2
For Time:
Buy In of: 100 Dubz/150-200 Singles
10 Shoulders To Overhead 50/35kg
10 Chest To Bar
10 Shoulders To Overhead 55/37.5kg
15 Pull-ups
10 Shoulders To Overhead 60/40kgs
20 Pull-ups
Buy out of: 100 Dubz/150-200 Singles
—
L3
For Time:
Buy In of: 150-200
10 Shoulders To Overhead
10 Ring Rows
10 Shoulders To Overhead
15 Ring Rows
10 Shoulders To Overhead
20 Ring Rows
Buy out of: Buy In of: 150-200 Singles
