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…..
