CrossFit Inventive – CrossFit
Warm-up
Banded Shoulder Mobility
Couch 1:00
Calf 0:30 on Upright
30 Calf Pumps
——–
Activation
20 banded pull aparts
10 Pass throughs
10 Press e/s
———
L-Ring Hold
0:20 On / 0:40 Off x 4 Sets
Strict Press (3 Sets of 6 Reps + Max Reps Drop Set)
Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension.
3 Sets of 6 Reps + max Reps Drop Set.
Aim to go heavier than last weeks 3 x 8 reps.
Straight after the 3 rd set of 6, drop some weight and complete on set of max reps.
: Metcon (Time)
4 Rounds For Time:
1000/800m Bike erg
50 Double-unders
12-9-6-3 Ring Dips
Cap 20:00
SUBS
1000/800m Bike erg
– 500/400m Row
400m Run
400/350m Ski erg
Double unders
– 75 singles
– 12/10 cal Ski
Ring Dips
– Reduce reps
– Banded
– Stationary dip bars
– Box Dips
