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
Puppy dog pose 30 sec
Twisted cross 30 E/S
—————–
Activation
4 Laps banded Crab Walks
20 Halo Glute Bridges
10 Good Mornings
10 Wrist rotations
5 Front Squats
3 Power Cleans
3 Squat Cleans
Back Squat (Final week) 12-6-3)
Week 5: Final week
Aim to push each set up on weight by 2.5-5kg max each working Set.
Back Squat “12-6-3”
12 Reps @ 107.5% of 10RM Back Squat
6 Reps @ 112.5% of 10RM Back Squat
3 Reps @ 120% 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:
18-15-12
Power Clean @60/40kg
KBS @24/16kg
into:
15-12-9
Squat Clean @60/40kg
KBS @24/16kg
into:
12-9-6
Front Squat
KBS @24/16kg
15min Cap
SUBS
Barbell Movements:
scale weight as needed
KBS:
reduce weight
or scale to Russian KBS
** Choose a KB weight to perform KBS unbroken**
