CrossFit Inventive – CrossFit
Warm-up
Couch 1:00 e/s
Spiderman Hold 0:30 e/s
Calf 0:30 e/s
30 Calf Pumps
Banded Shoulder Mobility
——-
Activation
10 Alt Box Step -ups
20 Banded Pull aparts
5 Box Jumps/Step-ups
10 Banded Press e/s
———
Barbell
10 wrist rotation
3 Strict Press
3 Push Press
3 Push Jerks
PUSH PRESS + PUSH JERK (2 Reps-GOE90 x 7 Sets. )
Feel Free to build making sure that we are still Push pressing the first rep each time.
The Push Press should determine your weight as Push jerk should assist you to get under a heavier load or work through a higher volume of pressing.
Metcon (Time)
4 Rounds For Time:
400m Run
8 Shoulders To Overhead 70/45kg
16 Box Jump Overs
SUBS
400 METER RUN
– 500m/400m Row
– 400/350m Ski
– 1000m Bike erg
– 300m Run
SHOUULDERS TO OVERHEAD
– Reduce Load
– Keep Load reduce reps
– Dubbells
BOX JUMP OVER
– Reduce height
– Step Overs