CrossFit Inventive – CrossFit
Warm-up
Banded Shoulder Mobility
Calf 0:30 on upright
30 Calf Pumps
Wrist 0:30
Spiderman 0:30 e/s
—–
2 Laps Crab Walks
10m Walking Lunges
5 Push-ups (any)
10 Kipping Swings
—
Barbell:
4 Strict Press with 4s Iso Hold
—
Strict Press (10-12 Minutes)
Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension.
4 Sets 4 Reps with a 4 Second Isometric each rep.
For each strict press, hold the bar 2-3 cm’s off the shoulders on the way up for 4 seconds.
Squeeze muscles as hard as possible during the pause, then fire the bar up as fast as possible. Return to the shoulders then press back to the pause position again.
All working sets at the same weight.
Rest As Needed Between Sets
Metcon (Time)
(Cap 30:00)
5 Rounds For Time:
50 Walking Lunges
400m Run
30 Sit-ups
20 Push-ups
10 Chest To Bar Pull-ups
RX + = GHD Sit-ups
Run = 1 Rep
