CrossFit Inventive – CrossFit

Warm-up (No Measure)

Green banded mobility

Red banded Mobility

10 shuttle runs

4 laps side skips

2 laps high knees

2 laps but flicks

leg swing forward & lateral

lap spiderman lunge

lap inchworm 1 push up

20 scorpions front/back

Lower back/hip flexor stretch

Glute stretch

……………………………….

Strength:

Strict Press (5 sets 5 reps 90 sec rest )

Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension.
Increase 2.5kg on last weeks performance if possible. Maintain good form. No excessive arching the lower back.

If you have not established a weight, find a weight that is managible for 5 sets.

Plate Push-ups (AMRAP – Reps)

3 sets max reps. If using paltes on your back keep it the same as week 1. No plated needed if your not doing anymore than 20 strict bodyweight push ups.

Metcon (Time)

3 rounds for time:

7 x Ring dips

14 x Push Jerk @50/35kg

21 x Bar facing burpee

13 min cap