CrossFit Inventive – CrossFit

Warm-up

Upper Body

1. Banded Shoulder Distraction

2. Wrist Stretches – 1:00/side

Lower Body

1. Pigeon Stretch – 1:00/side

2. Standing Quad Stretch – 0:30/side

3. Cossack Stretch – 0:30/side

ACTIVATION

2 laps Halo Crab Walks

20 Halo Glute Bridges

2 laps Bear Crawls

10 Alternating Cossack Squats

Front Squat (EMOM Stamina Squats )

On The Minute x 14

Min 1 – 2 Front Squats

Min 2 – 4 Back Squats

Stimulus

Single barbell, loaded throughout at 75% of 1RM Front Squat.

– Second week in our climb back up the progression ladder.

Metcon (AMRAP – Reps)

Stamina Conditioning

Ascending Ladder for 7:00:

3-6-9-12-15-18-21…

Wallballs 9 / 6 kg

Hand Release Push-ups

Continue to climb by (3’s) reps per round until the 7:00 cap is reached.
Stimulus

– Males will throw to a 10 foot target. Females will throw to a 9 foot target.

– Score will be total number of reps completed in the 7 minute window.

Modifications

– Goblet Squats

– Dual Dumbbell Front Squats

– Squat Jumps

– Push-ups from Knees

Rep Count:

6, 18, 42, 66, 96, 132, 174…..