CrossFit Inventive – CrossFit
Warm-up
Green banded shoulder mobility
Lower back/Hipflexor 30 each side
Glute stretch 30 each side
Spiderman lunge hold 30 each side
Wrist stretch 30 sec
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Activation
10 Barbell wrist rotations
5 Strict press
5 Push press
5 SDHP
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Today lift
2 Push jerks
1 Split jerks
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2 Push Jerk + 1 Split jerk (8 Min emom)
Its de-load. Keep calm and focus on form, nothing to heavy. Lets catch tight and move the bar fast through hip speed.
Record last lift.
Metcon (Time)
7 Rounds For Time:
6 Bar Facing Burpees
12 Push Press 40/30
6 Lateral Bar Burpees
12 Sumo Deadlift High Pulls 40/30
In this piece we will perform 2 different types of, over the barbell burpees and 2 shoulder dominant (Push/Pull) Barbell movements.
Today we will have to scatter our barbell so we can perform Bar-facing Burpees safely.
SUBS:
Scale barbell weight as needed. If you have any issues jumping over the bar, step over.