CrossFit Inventive – CrossFit
Warm-up
Banded Shoulder Mobility
Banded Lower Body (hammies/adductors/Lower Back)
Glute 0:30 e/s
Wrist 0:30 with rotation
————
Activation
20 Banded SLDL
20 Banded Pull aparts
10 pass throughs
10 Press each side
——-
Barbell
10 wrist rotations
3 strict press
3 push prsss
3 push jerk
Strict Press (4-2-4-2-4-2)
Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension.
Same as Tuesdays Bench Press cycle, perform all your four rep range lifts at the same weight and make small increases on each of the two rep ranges.
EG 4@30kg, 2@35kg, 4@30kg, 2@37.5kg, 4@30kg, 2@40kg.
Record heaviest double.
Metcon (Time)
3 Rounds For Time:
48/36 Cal Bike Erg
24 Toes To Bar
12 Shoulders To Overhead 60/40kg
Modifications
48/36 CALORIE BIKE
– 36/24 Assault Bike
– 36/24 Cal Ski
– 48/36 Cal Row
– 500m Run
TOES TO BAR
– 48 Sit-Ups
– 24 V-Ups
– Knees To Chest
– 12 Strict Toes To Bar
SHOULDER TO OVERHEAD
– Reduce Load
– Single Dumbbell
– Double Dumbbell
