CrossFit Inventive – CrossFit
Warm-up
Frog Stretch 2 minutes
Glute stretch 1 minute each side
Lower back/Hipflexor 30 sec each side
Calf Stretch 30 sec each side
30 Calf Pumps
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Activation
30 Halo Banded Glute Bridges
10 Barbell Good mornings
5 Barbell Back Squats
10 Barbel Front Rack Wrist Rotations
5 Barbell Front Squats
5 Barbell Push Jerks
Front Squat (GO ON EVEY 2 MINUTES x 5 Sets)
Week 2 up by 2.5% on each set from last week.
Week 1 started @50%
Down 2 reps on back squat.
5 Super Sets
3 Front Squats
4 Back Squats
Set 1 – 52.5%
Set 2- 55%
Set 3- 57.5%
Set 4- 60%
Set 5- 62.5%
All percentages based on Record Last weight.
Metcon (Time)
8 Rounds For Time:
8 Burpee Box Jumps
10 SA-Dumbbell Hang Clean & Jerk
Dumbbell RX= 1 x 22.5/15kg
Box= 24/20 inch
(16 min Cap)
Big Classes may have to share a couple of Boxes.
Scale box height as needed. Burpee box step up if need be. Scale Dumbbell weight as needed.
Reach full extension on top of the box.
