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.