CrossFit Inventive – CrossFit
Warm-up
Prep:
6 x 10m Shuttle Runs
4 x 10m Side Skips
2 x 10m High Knees
2 x 10m Butt Kicks
10 Leg Swings F/L
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Mobility
Couch 1 Min e.s
Frog 2 Mins
Ankle Mobility 30s e.s
Front Rack 30s
Wrist 30s
15 x Wall Ball T-Spine Plated Ext
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Activation
4 Laps Halo Crab Walks
10 Halo Air Squats
Barbell
10 Wrist Rotations
5 Good Mornings To Back Squat
3 Power Cleans
3 Squat Cleans
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Front Squat
1RM Test.
In 15-20 Minutes, build to a “Safe” 1RM Front Squat.
Use 3 rep range for a few building sets before working towards your heavy single attempts.
90s-2 mins rest before your last couple of attempts.
ONLY COACHES TO SPOT
Rep only counts if:
– you squat below parallel.
– stand to full ext.
– No rounded backs.
– maintain neutral spine.
Squat Clean
Squat Clean
EMOM To Failure: 15 Round Cap
[Increasing By 5/2.5kg each min]
L1
Start @60/40kg
1 – 3 Reps 60/40
2 – 3 Reps 65/42.5
3 – 3 Reps 70/45
4 – 3 Reps 75/47.5
5 – 3 Reps 80/50
6 – 2 Reps 85/52.5
7 – 2 Reps 90/55
8 – 2 Reps 95/57.5
9 – 2 Reps 100/60
10 – 1 Rep 105/62.5
11 – 1 Rep 110/65
12 – 1 Rep 115/67.5
13 – 1 Rep 120/70
14 – 1 Rep 125/72.5
15 – 1 Rep 130/75
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L2
1 – 3 Reps 40/32.5
2 – 3 Reps 45/35
3 – 3 Reps 50/37.5
4 – 3 Reps 55/40
5 – 3 Reps 60/42.5
6 – 2 Reps 65/45
7 – 2 Reps 70/47.5
8 – 2 Reps 75/50
9 – 2 Reps 80/52.5
10 – 1 Rep 85/55
11 – 1 Rep 90/57.5
12 – 1 Rep 95/60
13 – 1 Rep 100/62.5
14 – 1 Rep 105/65
15 – 1 Rep 110/67.5
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L3
Choose own load.
Sub to Power Cleans or Front Squat from the Rig.
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EG:
– If you Fail in round 10, scale your load and keep working until the last person is complete.
– Record your heaviest successful lift.