CrossFit Inventive – CrossFit
Warm-up
Green Banded Shoulder Mobility
Wrist 0:30 F/B
Lower Back/Hipflexor 0:30 e/s
Spiderman (With Rotation) 0:30 e/s
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Activation
20 Banded Pull-aparts
5 inchworm 1 push-up
10 Barbell Wrist Rotations
5 Push Press
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Bench Press: 10 Reps empty bar
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Bench Press (3 Rep EMOM x 7)
WEEK 2….
Build to a Heavy 3 with minimal Spotting from your partner at the back end.
Lets all us a spotter and clips on the bars on those heavier lifts as precaution.
If you do not wish to build to a heavy triple, find a moderate weight and stick to it over the 7 sets.
Metcon (Time)
For Time:
21 Push Press
800m Row
18 Push Press
600m Row
15 Push Press
400m Row
12 Push Press
200m Row
9 Push Press
Barbell RX: 42.5/30kg
(cap 20:00)
SUBS
PUSH PRESS
– Reduce Weight
– Dual Dumbbell
ROW METERS
– Bikes Double Distance
– Run 800,600,400,200m
– Ski 700/600,500/400,400/300,200m
