CrossFit Inventive – CrossFit
Warm-up
– Banded Shoulders
– Glute 1:00 e/s
– Spiderman 1:00 e/s
– Wrist 0:30
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ACTIVATION
– 10 Banded Pass Throughs
– 20 Banded Pull-aparts
– 10 Banded Press e/s
– 5 Barbell Strict Press 5s Eccentric
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Strict Press (4 Sets 4 Reps (5s Eccentric))
Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension.
Follow on from our past weeks performances.
4 Sets at the same weight.
If you have not done this lift, go off feel.
Beginners. Strict Press @normal speed.
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
500/400M Bike Erg
10 Dual Dumbbell S20
500/400m Bike Erg
100m Dual Dumbbell Farmers Carry
RX Dumbells: 22.5/15kg’s
SUBS
500/400M BIKE ERG
– 250/200m Row
– 200/150m Ski Erg
– 200m Run
DUMBBELL SHOULDERS TO OVERHEAD
– Reduce Load
DUMBBELL FARMERS CARRY
– Reduce Load
– Reduce Distance
– Use Kettlebells if needed
