CrossFit Inventive – CrossFit
Warm-up
Frog Stretch 2 mins
Couch Stretch 60 sec
Wrist stretches 60 sec
30 sec Calf E/S + 30 slow calf pumps
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Activation
20 singles + 20 Double-unders
5 KB-Goblet Squats @16/12kg
5 KB-Single leg SLDL E/S
(Do 40 single skips if you cannot mange Dubz or have 20 attempts at Dubz)
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Strength:
Back Squat (Working sets are the last 6 singles. )
On Every 2 mins:
On the 0: 9 reps @75%
On the 2: 7 reps, add 5kg
On the 4: 5 reps, add 5kg
On the 6: 3 reps, add 5kg
Follow On Every Minute
On the 8: 1 rep, add 5Kg
On the 9: 1 rep, add 2.5kg
On the 10: 1 rep, Stay
On the 11: 1 rep, Stay
On the 12, 1 rep, Stay
On the 13, 1 rep Stay
On the 14, 1 rep Stay
*Lifts on Minutes 9:00-14:00 should all be the same weight.
*There are 2 more additional sets on last weeks performance.
* We are starting 5kg Heavier than last weeks performance.
“Underated” (AMRAP – Reps)
AMRAP 9:
30 Double-unders
1 hang Squat Cleans @60/42.5kg
30 Double-unders
2 Hang Squat Cleans @60/42.5kg
30 Double-unders
3 Hang Squat Cleans @60/42.5kg
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Climb by 1 Rep Each Round.
*The Double-unders remain the same throughout the workout.
