CrossFit Inventive – CrossFit
Warm-up
Banded Shoulder Mobility
20 Scorpions F/B
Lower back/Hipflexor 0:30 e/s
Glute 0:30 e/s
Spiderman Lunge Hold 0:30 e/s
Calf 0:20 e/s
30 calf Pumps
Activation
3 Rounds:
3 Inchworm 1 Push ups
20 Double Unders/40 Singles
Bench Press (Record last set of max Reps)
Bench Press
Part A – 3 Sets:
1 Tempo Pausing Bench Press (4s Down, 2s Pause, Regular Up)
1 Tempo Bench Press (4s Down, Regular Up)
1 Bench Press
Rest 2:00 between sets.
Part B – 1 Set:
Max Reps Bench Press
Stimulus
– These are 3 consecutive reps. The first rep will have a 4s negative, a 2s pause at the chest, followed by a regular press out of the bottom. The second rep has a 4s negative, no pause, followed by another regular press out of the bottom. The last rep is a regular bench with no tempo or pauses.
– The pause at the chest does NOT mean rest the barbell on your body. The barbell should be just barely touching your body during the pause.
– Feet should stay flat on the floor, butt should stay on the bench, and the elbows should be about 45 degrees off the body throughout each rep.
All percentages based on 5RM Bench Press:
Part A – 90% Across
Part B – Max Set at 70%
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
30 Double-Unders
15 Deadlifts
30 Double-Unders
15 Hang Power Cleans
30 Double-Unders
15 Push Jerks
Barbell – 50/37.5kg
Modifications
DOUBLE-UNDERS
– 60 Single Unders
DEADLIFTS
– Reduce weight
HANG POWER CLEANS
– Reduce weight
– Double Dumbbell
PUSH JERK
– Reduce weight
– Double Dumbbell
– Single Dumbbell
