CrossFit Inventive – CrossFit
Warm-up
Banded Shoulder Mobility
Wrist 0:30 F/B
Spiderman 0:30 (Rotations)
Glute 0:30 e/s
Calf 0:30 e/s
30 calf Pumps
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ACTIVATION
10 Barbell Good Mornings
10 Wrist Rotations
3 Power Cleans
5 Push Press
3 Split Jerks
3 Front Squats
3 Squat Clean & Split Jerks
Squat Clean and Jerk (12 MINS TO BUILD TO A HEAVY SINGLE)
ALWAYS TECHNIQUE BEFORE WEIGHT.
IF YOU DO NOT WISH TO BUILD TO A HEAVY SINGLE, DO 1 LIFT ON EVERY 90 SECONDS AT WEIGHTS YOU CAN MANAGE.
Metcon (Time)
5 Rounds For Time:
20 Calorie Bike Erg
40 Barbell Push Press 35/25kg
60 Double-unders
SUBS
20 CAL BIKE
– 20 Cal Row
– 17 Cal Ski erg
BARBELL PUSH PRESS
– Reduce Load
– SUb Dumbbells
60 DOUBLE-UNDERS
– 100 Singles
– 35 Sec Dubz practice
