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
