CrossFit Inventive – CrossFit
Warm-up
Mobility
Banded Upper
Wrist 30s Forwards & Backwards Facing
Lower Back/Hipflexor 30s e.s
Spiderman 30s e.s
—-
ACTIVATION
2 Sets:
10 Light DB Lateral Raises
10 Light DB Strict Press
5 Eccentric HS Lowers/Eccentric Push-ups
—
10 Empty BB Strict Press
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Strict Press
Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension.
3 x 10 Building if possible.
After the 3rd set of strict press, rest 60s then drop to an estimated 90% of your heaviest load and complete 1 Set of Max reps.
Record Max Reps & the Load in comment box.
Cap 20 minutes (Time)
L1
For Time:
100m KB Farmers Carry @32/24kgs
25 Handstand Push-ups
100m KB Farmers Carry @32/24kgs
50/45 Calorie Row
100m KB Farmers Carry @32/24kgs
25 Handstand Push-ups
—
L2
For Time:
100m KB Farmers Carry @24/16kgs
25 Handstand Push-ups/Use Raises/Pike HSPU
100m KB Farmers Carry @24/16kgs
50/45 Calorie Row
100m KB Farmers Carry @24/16kgs
25 Handstand Push-ups/Use Raises/Pike HSPU
—
L3
For Time:
100m KB Farmers Carry @24/16kgs
25 Push-ups
100m KB Farmers Carry @24/16kgs
50/45 Calorie Row
100m KB Farmers Carry @24/16kgs
25 Push-ups
* Same Cals On all Machines
