CrossFit Inventive – CrossFit

Warm-up

Frog Stretch 2 mins

couch stretch 60 sec

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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