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