CrossFit Inventive – CrossFit
Warm-up
General
30s Bike
15 rest
30s Deep Squat Hold
15 rest
30s Superman Hold
15 rest
30s Bike [faster]
—
Mobility
Couch 1:00 e/s
Active Spiderman + 5 Rotations e.s
Lower Back/Hipflexor 30s e.s
Calf 30s e.s
30 calf Pumps
—
ACTIVATION
2 Laps Halo Crab Walks
10 Halo Air Squats
20 Banded Good Mornings
—
Back Squat
Building Sets:
4 x 3 Building each set into our working sets.
Working Sets:
1 x 3 @80%
1 x 2 @85%
1 x 1 @90%
1 x 1 @95%Record 1 x 1 @95%
If you haven’t been consistent with squatting percentages, go off feel for the day.
Do not sacrifice form for heavy loads you can’t handle.
Metcon (Time)
EVERY 3 MINUTES X 6 SETS:
15 Russian KBS @32/24kgs
12/8 Cal Bike Erg
6 Burpee Box Jumps Overs @30/24inch
* Score slowest time of the 6 sets.
—
EVERY 3 MINUTES X 6 SETS:
15 Russian KBS @24/16kgs
12/8 Cal Bike Erg
6 Burpee Box Jumps Overs 24/20inch
* Score slowest time of the 6 sets.
—
EVERY 3 MINUTES X 6 SETS:
15 Russian KBS [Choose Load]
12/8 Cal Bike Erg
6 Burpee Box Step Overs
Standard burpees/Step Overs
* Score slowest time of the 6 sets.
—
Same Cals on all machines.