CrossFit Inventive – CrossFit
Warm-up (No Measure)
Run throughs
10 x leg swings E/S
Red banded pull aparts x 20
Red banded pass throughs x 20
10 red banded OHS
40 calf pumps
3 rounds:
3 x Inchworm 1 push up
8 x DB strict press E/S
5 x Scap pulls
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Strength:
Strict Press (3 sets 5 reps 90 sec rest between working sets )
Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension.
Build up and complete 3 sets 5 reps at the same weight.
Add 2.5kg max onto last weeks performnace if possible or spend another week at the same weight.
Metcon (Time)
For time:
40-30-20
Alt DB snatch @22.5/15kg
100 Double-unders each round
-12 min cap-
*Scale the 100 DU’s for 100 singles.
