CrossFit Inventive – CrossFit
Warm-up
Frog Stretch 2 mins
Couch stretch 1 min e/s
Banded Ankle Mobility 1 min e/s
Banded Shoulder Mobility
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Activation
2 Laps Halo Banded Crab Walks +
20 Halo Glute Bridges
5 Inchworm 1 Push-up
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Barbell:
3 reps of todays Temp
Then
10 Wrist Rotations + 5 Front Squats
Back Squat (5 Sets 3 Reps @65% of your 1RM (Tempo @3O32 )
Today’s Tempo squats:
Go On Every 90 Seconds.
3 – second decent
0 – No rest in bottom position
3 – second ascent (Stand)
2 – seconds to Reset before next rep.
Build up to 65% of your 1RM Back Squat & complete 5 sets of 3 reps at the same weight.
Use 3-4 Building sets to get to your weight.
Take 90 seconds rest between working sets only.
Metcon (AMRAP – Reps)
“Hot & Ready”
5 Rounds:
1:00 – Max Alternating Dumbbell Power Snatches (22.5 / 15 kg)
1:00 – Max Front Squats (50 / 37.5 kg)
1:00 – Max Calorie Bike Erg/Row
1:00 – Rest
Score for total reps over the 5 rounds.
Strategy
THE BIG TAKEAWAYS
1. Depending on our conditioning and ability, reserve at least 0:05s for transitions to the next. movement.
2. Hold onto the front squats for the entire minute. Dropping and cleaning back to the shoulders can eat up time.
3. Immediately think about slowing our heart rate and breathing during the rest.
Modifications
ALTERNATING DUMBBEL SNATCH
– Kettlebell Swings
– Reduce Weight
FRONT SQUAT
– Sub Double Dumbbell
– Sub Odd Object
– Air Squat
BIKE ERG
– Sub Any Other Machine
