CrossFit Inventive – CrossFit
Warm-up
3 Way Puppy Dog Pose
Twisted Cross 0:30 e/s
Front rack 0:30
Glute 1:00 e/s
Spiderman 0:30 e/s
Wrist 0:30 F/B
Calf 0:30 e/s
30 calf Pumps
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20 Banded Pull aparts
10 Pass Throughs
10 Press e/s
10 Alt Box Step-ups
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Barbell:
5 Strict Press
5 Push Jerks
Strict Press (4 Sets 4 Reps Go Every 2:00 + 1 max rep Drop set)
Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension.
1 Extra working set this week. Down to 4 reps from 6.
Aim to go heavy than last weeks 6 reps. On the last set, drop 5-10kg and complete 1 set of max reps.
Record max reps and weight in comment box.
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
1 Burpee Box Jump
1 Push Jerk
2 Burpee Box Jumps
2 Push Jerks
3 Burpee Box Jumps
3 Push Jerk
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Add 1 Rep Per Round
Box: 24/20 inch
Barbell: 52.5/35
SUBS
BURPEE BOX JUMPS
– Reduce Box Height
– Burpee Step-ups
PUSH JERKS
– Reduce load
– Dual Dumbbell
