CrossFit Inventive – CrossFit
Warm-up
MOBILITY
Banded Shoulders
Glute 0:30 e/s
Spiderman 0:30 e/s (rotations)
Squats Hold 1:00
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ACTIVATION
10 Banded Pull-aparts
10 Banded Press e/s
20 Halo Glute Bridges
30 sec L-Ring Hold
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Bartbell:
10 Wrist Rotations
5 Split Jerk Strict Press
3 Power Cleans
3 Push Jerks
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Strict Split Jerk Press (5 Sets 5 Reps)
– For each rep, control up for 2s as well as down for 2 seconds.
– This is all about quality, not loading.
– We get a similar benefit from the split jerk strict press as the traditional strict press, however, we also get to practice staying balance and brace in the split jerk position which directly transfers over to our split jerk.
Ring Dips (5 Sets 5 Reps)
These are strict.
Sub by Use Bands, Stationary dip bars, close grip strict push-ups, 10-15 Banded Tricep extensions.
Rest as needed between sets.
3 Power Cleans + 1 Push Jerk (Every 2:00 x 8 Sets )
3 Power Cleans + 1 Push Jerk.
– Reps are not touch & go. Power cleans should be performed in singles.
– Rest as needed between sets.
– You may build but not to the point of failure.
– Enter heaviest lift.
