CrossFit Inventive – CrossFit
Warm-up
Foam Roll Lats 1:00 e/s
Front Rack 0:30
Puppy Dog Pose On Roller 1:00
Samson With Tricep 0:30 e/s
Glute 0:30 e/s
Wrist 0:30
—–
10 Single DB Push Jerk e/s
2 Laps Walking Lunges (Hold Single DB)
4 Laps Overhead DB Carry (2 e/w)
—–
Barbell
3 Strict Press
3 Push Press
3 Push Jerks
3 Split Jerks
Split Jerk (EMOM 7 x 1 Rep)
Then:
3 x 2 -10% all drop sets at the same weight.
Last week of Split Jerk Before we focus on Clean & Jerk Cycle.
Metcon (Time)
27-21-15-9:
Calorie Row
Push Jerk @60/40kg
CALORIE ROW
– All Machines are the same calories for this workout.
PUSH JERK
– Reduce Load
– Power Clean Only
– Sub Dumbbells
