CrossFit Inventive – CrossFit
Warm-up
Foam Roll 5 Minutes
1 Minute Steady Shuttles (Mixed)
2:00 Frog
Couch 1:00 e.s
Ankle Mobility 30 s e.s
Lower Back 30s e.s
Front Rack 30s
Wrist 30s with rotations
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ACTIVATION
4 Laps Halo Crab Walks
10 Halo Air Squats
3 Rounds:
6 BB Thrusters
6 Scap Pulls wit a 1-2s Scap Pause
4 Kipping Swings
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Start Building Into Front Squat Load.
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Front Squat
1 RM Test. (Aim to use 20 minutes. This should allow plenty of rest as we get heavier)
Time to work on Front Squat percentages.
We are looking for a “TRUE” 1RM.
– Make sure we get the correct Squat depth.
– Keeping a neutral spine.
A Poor 1RM leads to Poor percentages.
“Don’t be an idiot, be a legend!
If you’r not testing, complete 5 sets of 5 reps at a load of your choice.
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
This is a sprint workout.
Barbell load should be something that allows you to go unbroken or with very minimal breaks.
Pull-ups get tough, make sure you know your grip limits.
Fast times should be 2:30.
Aim for under 5 minutes.
Brace for Lactic Burn.
L1:
RX: 42.5/30kg
L2:
35/25kgs
Pull-up/Banded
L3:
Dual DB/Empty Barbell
Ring Rows
