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