CrossFit Inventive – CrossFit
Warm-up
Couch Stretch 60 seconds each side
Frog Stretch 90 seconds
Twisted Cross 30 seconds each side
Lower back/Hipflexor 30 Seconds each side
———————
Activation
30 Red Banded Pull-aparts
10 pass throughs
10 OHS
10 Glute bridges (no band)
5 Scap Pulls
5 kipping swings
5 Kipping Knee raise
—————
Front Squat (Week 3 of: 10-8-6-4-2 Increasing weight/Decreasing)
Front Squat [10-8-6-4-2]
On the 2:30 x 5 Sets:
Set 1: 10 Reps @ 67.5% 1RM
Set 2: 8 Reps
Set 3: 6 Reps
Set 4: 4 Reps
Set 5: 2 Reps
Start up 2.5kg on last performance.
Start @60% of your 1RM if you have not started this FS block.
Record last double weight.
The idea is to start the 10 reps 2.5kg heavier and maintain that increase throughout each rep range, finishing 2.5kg heavier than last performance.
Metcon (Time)
21-15-9:
Toes to Bar
Power Snatches @40/30kg
Directly Into…
9-15-21:
Burpees
Overhead Squats @40/30kg
Directly Into…
21-15-9:
Box Jump Overs (24″”/20″”)
Hang Power Snatch
(20 min cap)
SUBS:
Scale weight as needed.
Knees to elbows/kipping knee raises/V-ups/V-Sits
Front Squat in place for Overhead squats
Scale Box jump height as needed.