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
—————
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
