CrossFit Inventive – CrossFit

Warm-up

Green Banded Shoulder Mobility

20 Scorpions Front/Back

30 sec Lower back/Hipflexor each side

30 sec glute stretch each side

30 Sec Calf Stretch each side

30 Calf pumps

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20 Green Banded SLDL

4 laps Banded Crab Walls

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Beast Builder

On the 1:30 x 6 Sets:

Set 1: 11 Deadlifts + 11 Push Jerks

Set 2: 11 Deadlifts + 9 Push Jerks

Set 3: 11 Deadlifts + 7 Push Jerks

Set 4: 11 Deadlifts + 5 Push Jerks

Set 5: 11 Deadlifts + 3 Push Jerks

Set 6: 11 Deadlifts + 1 Push Jerk
STIMULUS

• We’ll use a single barbell for both movements in today’s Beast Builder

• Rounds begin every 90 seconds (0:00 – 1:30 – 3:00 – 4:30 – 6:00 – 7:30)

• Start your first set between 40-50% of your 1RM Push Jerk

• The goal here is to gradually increase loading as the overhead repetitions decrease

• With rest built in, we recommend pushing for unbroken sets of Push Jerks

• Record all 6 barbell weights used + Your last set in the strength component.

• Use one barbell and change out the weight as you go

Push Jerk (For % Purposes Only. )

– Most of wont have a 1RM, old lifts 7 Percentages my help give you guidance.

– Otherwise find a weight that you can go unbroken in each set.

Metcon (AMRAP – Rounds and Reps)

“Biltmore”

AMRAP 15:

30/21 Calorie Bike

30 Box Jump Overs (24/20)

30 Double Dumbbell Power Cleans (22.5/15kgs)”

* Bike can be replaced for 300/200m Run

* Dumbbell Power Clean Should be a weight that can be done in unbroken sets or very minimal breaks throughout the WOD