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
————–
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
——–
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
