CrossFit Inventive – CrossFit
Warm-up
Frog Stretch 60 sec
30 sec Calf stretch E/S
Couch stretch 60 sec E/S
Green Banded Ankle Mobility 60 sec E/S
——–
Activation:
2 sets:
100m run (4th drain)
10 Alt spiderman lunge jumps
5 HRPU
20 sec Hanging Hollow Hold
——–
Front Squat
On the 1:30 x 7 Sets
Set 1 (On the 0:00): 3 Reps @ 77.5%
Set 2 (On the 1:30): 1 Rep @ 85%
Set 3 (On the 3:00): 3 Reps @ 77.5%
Set 4 (On the 4:30): 1 Rep @ 87%
Set 5 (On the 6:00): 3 Reps @ 77.5%
Set 6 (On the 7:30): 1 Rep @ 90%
Set 7 (On the 9:00): 12 Reps @ 62.5%
*Percentages based on 1RM Front Squat
*START 2.5% HEAVY THAN LAST WEEKS PERFORMANCE.
*IF YOU MISSED LAST WEEK, STRAT 3 REPS @75% OF YOUR 1RM
Metcon (No Measure)
Alternate Every 2 mins for 4 sets of each:
Minutes:
0:00-2:00, 4:00-6:00, 8:00-10:00, 12:00-14:00,
100m Sprint
10 Burpees
Minutes:
2:00-4:00, 6:00-8:00, 10:00-12:00, 14:00-16:00
45 Double unders
1 Rope climb
*These should be max effort attempts
