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

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Activation

20 Banded SLDL

20 Banded Pull aparts

10 pass throughs

10 Press each side

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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