CrossFit Inventive – CrossFit

Warm-up

1. Banded Shoulder Mobility

2. Wrist Stretch 30 e/s

1. Glute stretch 1 min e/s

2. Lower backhipflexor 30 e/s

3. Calf Stretch 20 e/s

Activation

2 rounds:

20m halo Crab walks

10m Overhead Dumbbell Carry each way

20m Bear Crawl



barbell:

10 Wrist rotations

3 Strict press

3 Push Press

3 Push Jerks

—-

2 Push Jerks 2 Sec Pause in catch

1 Push jerk (normal speed)

2 Pausing Push Jerks + 1 Push Jerk (On Every 90 sec x 5)

2 Second pause in catch position.

– Do Not build heavy on this lift. No Heavier than 60% of your 1Rm C&J. This all about technique.

– Spending time in the partial squat receiving position, which is naturally an uncomfortable place to be.

– The limiting factor for many of us may be mobility. Take our time here as movement quality is far more important than reaching any pre-determined percentages.

Metcon (Time)

“Eighth Wonder”

8 Rounds:

8 Push Jerks 60 / 40 kg

8 Lateral Bar Burpees

(20 min cap)
SUBS

– Ligher Barbell

– Double Dumbbell

– Lateral Step Over Bar