CrossFit Inventive – CrossFit

Warm-up

Couch Stretch 1 Min Each Side

Frog Stretch 2 Mins

Twisted Cross 30 Sec Each Side

Puppy Dog Pose 30 Sec

Wrist Stretch 30 Sec

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Activation

2 Laps Crab Walks (Halo)

10 Glute Bridges (Halo)

5 Inchworms 1 Push-up

10 Wall Squats

5 Scap Pulls

5 Kipping Swings

Front Squat

Front Squat [10-8-6-4-2]

On the 2:30 x 5 Sets:

Set 1: 10 Reps @ 70% of 1RM Front Squat

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)

“LEGS JACKIE”

For Time:

70/50 Calorie Row

50 Front Squats @50/35kg

30 Pull-ups
SUBS

Cals:

Bike erg = 80/60

Ski = 60/40

Pull-ups:

Banded Kipping

Ring Rows

Front Squats:

Reduce weight