CrossFit Inventive – CrossFit
Warm-up
Couch Stretch 1:00 e/s
Spiderman Lunge Hold 0:30 e/s
Calf 0:30 e/s
30 Calf Pumps
Front Rack 0:30
Puppy Dog Pose 0:30
Twisted Cross 0:30 e/s
Activation
20 Banded Pull aparts
10 Pass throughs
10 Press e/s
10 Alt Single Down Dog Push ups
Bench Press
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 1:30 between sets.
Part B – 1 Set:
Max Reps Bench Press
Stimulus
– Building slightly on last weeks.
– 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 – 95% Across
Part B – Max Set at 72.5%
Metcon (Time)
For Time:
9-15-21:
Burpee Box Jump Overs 24/20 inch
Clean & Jerk @60/40kg
Modifications
BURPEE BOX JUMP OVEWRS
– Reduce Box Height
– Burpee Box Step Overs
– Burpee to Target
CLEAN & JERK
– Reduce weigh
– Power Clean Only
– Double Dumbbell
– Single ALT Dumbbell
