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.