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.