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

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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

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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.