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**