CrossFit Inventive – CrossFit
Warm-up
Couch stretch 60 Sec Each Side
Frog Stretch 60 seconds
Puppy Dog Pose 30 Seconds
Twisted Cross 30 Seconds Each Side
Activation
2 rounds:
12/7 cal Machine
10 Glute Bridges
5 Kipping Swings
5 Kipping Knee Raises
Front Squat (Record last Double)
Front Squat “10-8-6-4-2”
On the 3:00 x 5 Sets:
Set 1: 10 Reps @ 60% of 1RM Front Squat
Set 2: 8 Reps
Set 3: 6 Reps
Set 4: 4 Reps
Set 5: 2 Reps
STIMULUS
The reps will decrease as the loading increases in this running clock front squat piece
You’ll start a new set every 3 minutes [0-3-6-9-12]
This format ensures you have adequate rest between efforts
These sets are designed to be completed unbroken, so adjust weight as needed based on feel
Metcon (2 Rounds for reps)
AMRAP 7:
9 Bar Muscle-ups
12 Front Squats 70/50kg
15/12 Calorie Machine
18 Toes to Bar
Rest 3 Minutes
AMRAP 7:
9 Bar Muscle-ups
12 Front Squats 50/35kg
15/12 Calorie Machine
18 Toes to Bar
BAR MUSCLE-UPS
Reduce Reps
Banded Bar Muscle-ups
10 Chest to Bar Pull-ups
TOES TO BAR
Reduce Reps
Feet as High as Possible
Knees to Elbows/Chest/Waist
Toes Raises
BIKE ERG
Equal Calorie Assault Bike, Row, or Ski Erg
