CrossFit Inventive – CrossFit

Warm-up

Frog Stretch 2 minutes

Glute stretch 1 minute each side

Lower back/Hipflexor 30 sec each side

Puppy Dof Pose 30 seconds

Wrist Stretch 30 seconds

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Activation

30 Halo Banded Glute Bridges

10 Barbell Good mornings

10 Barbel Front Rack Wrist Rotations

5 Barbell Back Squats

5 Front Squats

Front Squat (On Every 2 mins x 5 Sets)

Week 3 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 – 55%

Set 2- 57.5%

Set 3- 60%

Set 4- 62.5%

Set 5- 65%

All percentages based on Record Last weight.

Metcon (AMRAP – Rounds and Reps)

For Time:

15 Minute AMRAP:

16 Alternating DB Hang Snatch 1 x 22.5/15kg

8 Single Alt Dumbbell Box Step-ups 1 x 22.5/15kg

4 Power Clean @85/50kg
Build up to your power clean weight. If you go to light you will be doing a lots of snatches and box step ups.

Please do not drop dumbbells on boxes.

Stand Dumbbell to full extension before you start cycling your hang snatches. Reach full extension on top of the box on your weighted Box step-ups.