CrossFit Inventive – CrossFit

Warm-up

Couch 1:00 e/s

Glute 1:00 e/s

Wrist 0:30

Banded Shoulder Mobility

Activation

30 Banded Pull aparts

10 pass Throughs

10 Press e/s

10 HRPU

10 Scap Pulls

10 Kipping Knee raises

Bench Press (Building Slightly on Week Two/Record Max Rep Set)

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

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

15 Calorie Assault Bike

12 Toes to Bar

9 Strict Presses

15 Calorie Assault Bike

12 Toes to Bar

15 Push Presses

15 Calorie Assault Bike

12 Toes to Bar

21 Push Jerks

Barbell – 40/ 30 kg
* Score will Be 1 Full Round when you have completed your last push jerk.

Modifications

20 Cal BIKE ERG

15 Cal Assault Bike

– 15 Calorie Ski

– 20 Cal Row

– 300m Run

TOES TO BAR

– Knees To Chest

– Toes To As High As Possible

– 18 Sit-Ups

– V-Ups

STRICT PRESSES

– Reduce Weight

– Single Dumbbell

– Double Dumbbell

PUSH PRESSES

– Reduce weight

– Single Dumbbell

– Double Dumbbell

PUSH JERKS

– Reduce weight

– Single Dumbbell

– Double Dumbbell