CrossFit Inventive – CrossFit
Warm-up
Couch 1:00 e/s
Spiderman 1:00 e/s
Glute 1:00 e/s
Wrist 0:30
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Banded Shoulder Mobility
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ACTIVATION
20 Halo Glute Bridges
10 Barbell Wrist Rotations
10 Good Mornings
5 Barbell Strict Press
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Strict Press (5 Sets of 4)
Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension.
For Total Load:
5 Sets of 4
You can stay the same weight or build.
Make sure to do 2-3 warm-up sets, increasing weight before your working sets.
Metcon (Time)
10 Rounds For Time:
5 Double Dumbbell Devils Press
10 Double Dumbbell Shoulders To Overhead.
Cap 20:00
RX Dumbbells: 22.5/15kg’s
SUBS
DEVILS PRESS
– Reduce Load
– Dumbbell Burpee Cleans
– Dumbbell Burpee Deadlifts
DUMBBELL S2O
– Reduce Load
– Single Dumbbell
