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

—-

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