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
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Activation
Halo Bands:
4 laps Crab Walks
2 laps Monster walks
20 Glute Bridges
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3 Rounds:
5 Strict Push-ups
5 Barbell Single Leg SLDL each side
5 Barbell Back Squats
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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!
