CrossFit Inventive – CrossFit

Warm-up

Frog Stretch 2 minutes

Glute stretch 1 minute each side

Lower back/Hipflexor 30 sec each side

Puppy Dog Pose 30 seconds

Wrist Stretch 30 seconds

————–

Activation

30 Halo Banded Glute Bridges

10 Barbell Good mornings

10 Barbel Front Rack Wrist Rotations

5 Front Squats

5 Back Squats

Front Squat (On every 90 seconds x 5 Sets)

Week 4 up by 2.5% on each set from last week.

Week 1 started @50%

Dropping more reps for the final week of this cycle.

5 Super Sets

2 Front Squats

3 Back Squats

Set 1 – 57.5%

Set 2- 60%

Set 3- 62.5%

Set 4- 65%

Set 5- 65.7%

All percentages based on Record Last weight.

Metcon (Time)

10 Rounds For Time:

10 Box Jump Overs 24/20

10 Double Dumbbell Burpee Deadlifts

RX = 2 x 22.5/15kg

(17 min cap)
SUBS:

Box Jumps Overs:

Scale Box Height

Box Step Overs

Double DB Burpee Deadlifts:

Scale Dumbbell weight.