CrossFit Inventive – CrossFit
Warm-up
– Banded Shoulders
– Banded Lower Body
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ACTIVATION
– 20 Banded Pull-aparts
– 10 Banded Pass Throughs e/s
– 10 Banded Press e/s
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Warm up set:
3 Barbell Strict Press with 4s Iso Hold.
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Strict Press (In 10 Minutes:)
Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension.
5 Sets 3 Reps
4 Sec Iso Hold Below Chin, 3-4 cm off shoulder on the way back up, then fire up as fast as possible with out double pumping the bar.
Brace muscles tight to hold your neutral body position throughout the lift. No arching in the lower back. Keep your ribs in your shirt.
5 Sets @same weight
For Time: (Time)
4,000/3,500m Bike Erg
2,000/1,800m Row
100 Toes To Bar
* Working in Intervals of 2 Minutes On, 1 Minute Off.
(Cap 35 Minutes)
SUBS
4000/3500M BIKE
– 2,000/1800m Row
– 1800/1600m Ski
– 16000m Run
2,000M ROW
– 4,000/3500m Bike erg
– 1800/1600m Ski
– 15600m Run
TOES TO BAR
– Reduce Reps
– Knees To Elbows
– Knees as high as possible
10 GHD Sit-ups
– 175 Abmat Sit-ups
– 100 Overhead Plate Sit-ups
