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)