CrossFit Inventive – CrossFit

Warm-up

Frog Stretch 2 mins

Couch Stretch 60 seconds each side

Table Top Stretch 30 seconds

30 Second wrist forearm F/B

Calf Stretch 30 seconds each side

30 calf pumps

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Activation

10 Good Mornings

10 Back Squats

5 Front squats

5 Push Press

3 Squat cleans

3 Thrusters

3 Hang Power Snatch

3 OHS

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Back Squat (12-6-3)

Week 3:

Aim to push each set up on weight by 2.5-5kg max each working Set.

Back Squat “12-6-3”

12 Reps @ 100% of 10RM Back Squat

6 Reps @ 107.5% of 10RM Back Squat

3 Reps @ 115% 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:

21-18-15-12:

Hang Snatch

Thrusters

After each set, 60 Double-Unders

RX=40/30kg

(15 min Cap)
SUBS

Barbell:

Reduce weight

Double-unders

90 singles (1.5x)