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.
