CrossFit Inventive – CrossFit


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



10 Barbell wrist rotations

5 Strict press

5 Push press



Today lift

2 Push jerks

1 Split jerks


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.


Scale barbell weight as needed. If you have any issues jumping over the bar, step over.