CrossFit Inventive – CrossFit
Warm-up
Couch Stretch 1 minute each side
Lower back/hipflexor 30 sec each side
Spiderman Lunge Hold 30 sec each side
Puppy Dog Pose 30 seconds
30 sec Wrist Stretch
Calf stretch 30 seconds each side
30 Calf pumps
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50 Red banded Pull aparts
10 Pass Throughs
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Barbell:
3 Push Press
3 Push Jerk
3 Split Jerk
Then:
1 round of complex
Push Press + Push Jerk + Split Jerk (8 Minute emom)
From The Rig complete the above complex:
1 Push Press + 1 Push Jerk + 1 Split Jerk.
If you are building to a heavy single, make sure the Push Press, remains a Push Press. The first movement will determine your finishing weight.
Metcon (Time)
For Time
800m Run
30 Pull-ups
30 Thrusters 50/35kg
400m Run
15 Pull-ups
15 Thrusters 50/35kg
(20 min cap)
Machines should be last resort!! Don’t let your mind make excuses for you!
Modifications:
800m Run:
1000 Row
2000m Bike erg
800m Ski erg
50/35 Cal Assault Bike
400m Run:
500m Row
1000m Bike erg
400m Ski
25/18 Cal Assault Bike
Pull-ups:
Banded
Kipping/Butterfly Pull-ups
Ring Rows
Thrusters:
Reduce weight as needed.
Front Squats
Dumbbell Thrusters