CrossFit Inventive – CrossFit
Warm-up
Light plates
Rotator Sequence:
20 Prone Low Y’s
20 Prone “T” Rows
10 Prone “Y” Presses
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Samson + Tricep/Rear Delt e.s
Front Rack 30s e.s
Twisted Cross 30s e.s
Lower Back/Hipflexor 30 e.s
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Barbell
5 Strict Press + 5 Strict Press
—
Strict Press + Push Press (Weight)
2 Sets: 5 Strict Press + 10 Push Press
2 Sets: 3 Strict Press + 7 Push Press
2 Sets: 1 Strict Press + 5 Push Press
– Increase load after each double set.
– Record load for last set.
Dumbbell Lower/Upper (Time)
L1
10 Rounds For Time:
8 Dual Dumbbell Floor Press
4 Dual Dumbbell Burpee Box Step Overs
RX Dumbbells: 22.5/15kgs
RX Burpee Box Step Overs 24/20 inch
—
L2
10 Rounds For Time:
8 Dual Dumbbell Floor Press
4 Dual Dumbbell Burpee Box Step Overs
Choose Own Load & Box Height
—
L3
10 Rounds For Time:
8 Dual Dumbbell Floor Press/Strict Push-ups
8 Burpee Box Step Overs
—
Sub Floor Press for Dumbbell Rows if needed.
