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

————

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