CrossFit Inventive – CrossFit
Warm-up
Frog Stretch 2 mins
couch stretch 60 sec
———-
Activation:
2 sets:
150/100m Row/Ski
5 wall squats
3 inchworm 1 push-up
10 Banded glute bridges
10 Green Banded SLDL
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STRENGTH:
Front Squat (On the 2:00 x 7 Sets)
Set 1 (On the 0:00): 3 Reps @ 80%
Set 2 (On the 2:00): 1 Rep @ 85%
Set 3 (On the 4:00): 3 Reps @ 80%
Set 4 (On the 6:00): 1 Rep @ 90%
Set 5 (On the 8:00): 3 Reps @ 80%
Set 6 (On the 10:00): 1 Rep @ 92.5%
Set 7 (On the 12:00): 12 Reps @ 65%
Metcon (2 Rounds for time)
“Power Wash”
Every 10 Minutes x 2 Rounds:
1,000/800 Meter Row
30 Dumbbell Power Snatches (1 x 22.5/15kg)
50 Wallballs @9/6kg
(Cap yourself @9:00 mins)
Subs:
Ski erg= same metres
Bike erg= 2,000/1600m