CrossFit Inventive – CrossFit
Warm-up
Foam Roll 5 Minutes
Banded Shoulder Mobility
Samson with Tricep 0:30 e/s
Glute 0:30 e/s
20 Scorpions F/B
Lower Back/Hiopflexor 0:30 e/s
Wrist 0:30
——-
ACTIVATION
2 LAPS WALKING LUNGES
4 LAPS OVERHEAD DB WALKS E/S
10 DB-PUSH PRESS E/S
——–
BARBELL
10 WRIST ROTATIONS
5 STRICT PRESS
5 PUSH PRESS
3 SPLIT JERKS
——–
Split Jerk (Build To Heavy Single)
After Heavy Single Reduce Load enough to Complete 1 Set of Max Rep Push Jerks.
*Max Reps should be somewhere between 5-15 Reps.
Record Max Reps in comment box.
(12-15 mins)
Metcon (Time)
10 Rounds For Time:
500m Bike Erg
10m Dumbbell Walking Lunges
10-1 Dumbbell Shoulders To Overhead
Dumbbells: 22.5/15kg
Cap 21 Minutes
Dumbbell Lunges completed with DB’s the Hang position.
First Round Of S2O starts with 10 Reps.
SUBS
500M BIKE
– 250/200m Row
– 250/200m Ski
DUMBBELL LUNGES
– Reduce Load
– Use 1 Dumbbell
– Bodyweight
SHOULDERS TO OVERHEAD
– Reduce Load
– DB Hang Cleans