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