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
————–
4 Laps Halo Band Crab Walks
20 Halo Glute Bridges
5 Inchworm 1 push-up
10 Air squats 2 sec pause in bottom position
30 sec Plank Hold
Back Squat (12-6-3)
Week 2:
Aim to push each set up on weight by 2.5-5kg max each working Set.
Back Squat “12-6-3”
12 Reps @ 97% of 10RM Back Squat
6 Reps @ 105% of 10RM Back Squat
3 Reps @ 112.5% 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)
For Time:
20 Power Cleans
20 Lateral Barbell Burpees
20 Power Snatch
20 Lateral Barbell Burpees
20 Squat Cleans
RX= 45/30kg
(15 MIN CAP)
SCALE WEIGHT AS NEEDED.
