CrossFit Inventive – CrossFit
Warm-up
MOBILITY
Green Banded Shoulder Distractions
Spiderman Lunge hold 30 E/S
Wrist Forearm Front/Back
ACTIVATION
Calf Pumps x 30 reps
Overhead Dumbbell Carries: 2 sets,20m each arm
Front Plank to Push-up Plank: 20 reps
2 Push Press 3 Push Jerk (ONE 90 sec x 7)
Press Complex
Build to a Heavy Complex:
2 Push Press
3 Push Jerks
DESCRIPTION
Overhead pressing is a big focus of today’s day of training
Before completing these in the conditioning piece that follows, we’ll build to a heavy complex here
These 5 reps are meant to be completed unbroken
Take the bar out of a rack
Note that there is no re-bend of the knees in the push press after driving the bar overhead
Record the heaviest unbroken complex as your final score “
Metcon (Time)
“Overreaction”
For Time:
15-12-9:
Push Press 60/40
Dumbbell Box Step-Overs (2 x22.5/15) (24″/20″)
Directly Into…
15-12-9:
Push Jerks 60/40
Box Jump Overs (30″/24″)
