CrossFit Inventive – CrossFit

Warm-up

Frog Stretch 2 mins

Couch Stretch 60 Sec each side

Twisted Cross 30 sec Each side

Puppy Dog Pose 30 sec

Table Top Stretch 30 sec

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Activation

20 Red banded Pull aparts

10 Pass throughs

10 Scap Pulls

10 Kipping Swings

20 Halo Glute bridges

Back Squat (Working sets: 12-6-3)

Back Squat “12-6-3”

12 Reps @ 95% of 10RM Back Squat

6 Reps @ 102.5% of 10RM Back Squat

3 Reps @ 110% of 10RM Back Squat

DESCRIPTION

Working heavier percentages of your 10RM Back Squat in this piece

We’ll start with lighter weights/high reps and move towards heavier weights/lighter reps over these 3 sets

If you don’t have a 10RM test completed, you can estimate your 10RM as roughly 75% of your 1RM Max or 85% of your 5RM

Rest as needed between sets to maintain quality movement and unbroken sets

Metcon (Time)

5 Rounds:

7 Chest to Bar Pull-ups

7 Lateral Burpees Over Bar

7 Clusters 50/35kg

7 Lateral Burpees Over Bar
SUBS

Chest to Bar:

Banded C2B Pull-ups

Kipping Pull-ups

Strict Pull ups (Banded)

Clusters:

Reduce weight.