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