CrossFit Inventive – CrossFit
Warm-up
Foam Roll:
5 Minutes of your choice
—
MOBILITY
1:00 Banded Lat Stretch
1:00 Banded Pec
1:00 Glute e/s
Calf 0:30 e/s
30 Calf Pumps
—
ACTIVATION
10 Banded Pass Throughs
20 Pull-aparts
10 Press e/s
10 Strict Push-ups
10 Scap Pulls
—
Strict Press (4 Sets 5 Reps (5s Eccentric) 70-75%)
Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension.
Build up & complete 4 sets 5 reps with a 5 s eccentric on each rep.
Aim to go up slightly on last weeks performance.
If you have no percentages on this lift, go off feel for the day.
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
200M Run
10 Strict Push-ups
200m Run
10 Toes To Bar
* One full Round = The above.
* Run = 1 Rep
200M RUN
– 250/200m Row
– 500/450m Bike
– 200/150m ski
PUSH-UPS
– From Knees
– Elevate Hands
TOES TO BAR
– Knees To Elbows
– As High as Possible
– V-ups
– Hollow Rocks
– Sit-ups
