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.
