CrossFit Inventive – CrossFit
Warm-up
90 sec frog stretch
30 sec Quad stretch (knee on abmat holding foot)
30 sec spiderman lunge hold E/S
20 scorpions Front/Back
30 sec lower back hipflexor E/S
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Activation
20 re banded pull aparts
10 pass throughs
10 press E/S
60 sec Row/Ski
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Barbell:
Pausing push press x 3
Push press x 3
Push Press (1 Pausing Push Press + 1 Push Press)
3-5 Building sets Max, followed by 4 sets of this complex:
Set 1@60%
set 2 @65%
set 3 & 4 @70%
2 second pause in the dip of the pausing push press, followed by a normal push press.
The goal is to stay strong, keep vertical, heels down and elbows up.
Metcon (4 Rounds for time)
On every 4:00 x 4 Rounds
20/15 Cal Row/Ski
40 Double unders
7 Front Squats @92.5/65kg
* The barbell comes from the floor. Aim to squat clean the first rep.
Scale:
30 sec Double under practice
or 60 singles.
