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
