CrossFit Inventive – CrossFit

Warm-up

Upper Body

1. Banded Shoulder Mobility

Lower Body

1. Pigeon Stretch – 1:00/side

2. Lower Back 1:00/side

3. Frog Stretch – 1:00/side

ACTIVATION

2 Rounds for Quality:

100m Run (3rd Drain)

10 Air Squats

10 Down Dog to Push-Ups

10 Kipping Knee Raises

10 Alternating Box Step-Ups

Back Squat (10-8-6-4-2 Rest 2:00 Between sets)

Percentages based off 1RM Back Squat:

Set 1 – 10 Reps @ 55% of 1RM Back Squat

Set 2 – 8 Reps @ 65% of 1RM Back Squat

Set 3 – 6 Reps @ 75% of 1RM Back Squat

Set 4 – 4 Reps @ 85% of 1RM Back Squat

Set 5 – 2 Reps @ 90% of 1RM Back Squat

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

21 Wallballs

18 Single Dumbbell Alternating Power Snatches

15 Toes to Bar

12 Box Jump Overs

Wallball – 9 / 6 kg

Dumbbell – 22.5 / 15 kg

Box – 24″/20″
Modifications

WALLBALLS

– Lighter Wallball

– Light Double Dumbbell Thursters

– Goblet Thrusters

ALTERNATING DUMBBELL SNATCHES

– Lighter Dumbbell

– Kettlebell Swings

BOX JUMP OVERS

– Reduce Box Height

– Box Step Overs

TOES TO BAR

– Knees To Elbows

– V-Ups

– Weighted Abmat Sit-Ups

– 2x AbMat Sit-Ups