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″)