CrossFit Inventive – CrossFit

Warm-up

Frog Stretch 2 mins

Couch Stretch 1 min each side

Lower Back/Hipflexor 30 sec each side

Twisted Cross 30 Sec each side

——————

Activation

Halo Bands:

4 laps Crab Walks

2 laps Monster walks

20 Glute Bridges



3 Rounds:

5 Strict Push-ups

5 Barbell Single Leg SLDL each side

5 Barbell Back Squats

——

Back Squat (20 Minutes to establish 1RM)

Today we are building to a Safe 1RM (Rep max)

Use the the first 10 minutes to build up to roughly 75% of your 1RM then take the back 10 minutes to to work on your heavy singles, Giving you a chance to have more rest in between your heavier lifts.

When building up to the 75% weight, use 5 reps in the first few warm-up sets, then drop to 3-2 reps when your at a moderate weight.

IF YOUR COACH TELLS YOU TO STOP LOADING WEIGHT, STOP!

If you are not testing today, come in and Back squat 5 x 5 @smae weight of your choice.

1 Minute Max Calorie Bike Erg (Calories)

Set the bike erg for 1 minute. You are going all out for Max Calories in 1 minute.

This is a lactate test!

Start Strong, Finish Strong!