CrossFit Inventive – CrossFit

Warm-up

Couch stretch 1:00 e/s

Glute 0:30 e/s

Spiderman Lunge Hold 0:30 e/s

Wrist 0:30

Banded Shoulder mobility

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Activation

20 Banded Pull aparts

10 Pass Throughs

10 Press e/s

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Barbell

10 Wrist Rotations

3 Power Cleans

3 Push Jerks

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1 Round Of Strict Press 21’s

Strict Press (3 Sets Superset)

Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension.
7 Bottom Half Strict Press

7 Top Half Strict press

7 Full Range Strict Press

Choose a weight that you can manage all reps without failure.

Metcon (Time)

For Time

500/400m Row

21 Power Cleans

21 Push Jerks

500/400m Row

15 Power Cleans

15 Push Jerks

500/400m Row

9 Power Cleans

9 Push Jerks

RX 60/40kg