CrossFit Inventive – CrossFit
Warm-up
Frog Stretch 2:00
Couch stretch 30 sec e/s
Puppy Dog Pose 1:00
Twisted Cross 0:30 e/s
Activation
2 Laps halo Crab Walks
10 Wall facing squats
5 Scap Pulls
5 Kipping Swings
5 strict Pull-ups/Ring Rows
Back Squat (PERCENTAGE WORK 10-8-6-4-2 )
Stimulus
Percentages based off 1RM Back Squat:
Set 1 – 10 Reps @ 55-57.5% of 1RM Back Squat
Set 2 – 8 Reps @ 65-67.5% of 1RM Back Squat
Set 3 – 6 Reps @ 75-77.5% of 1RM Back Squat
Set 4 – 4 Reps @ 83-85% of 1RM Back Squat
Set 5 – 2 Reps @ 90-92.5% of 1RM Back Squat
– Building on last week’s percentages, in Week 2 of 2 of this descending rep scheme.
– Athlete’s choice on the increase in weight, where the above lists a 0-2% increase.
– Input 5 Scores. Overall score will be the set of 2.
Warm-up (No Measure)
FOR TIME:
60/40 Calorie Bike Erg Buy In:
…..Directly Into:
30-24-18-12:
Alternating Dumbbell Power Snatch
Pull-ups
Thrusters
Dumbbell – 22.5/15kg
Thrusters – 35/25kg
MODS
Calories:
– 40/30 Calorie Assault Bike
– 40 /30 Calorie Ski Erg
– 600m Run
Alternating Dumbbell Power Snatch:
– Lighter Dumbbell
– Kettlebell Swings
Pull-ups
– banded variations
– Ring Rows
– Double DB Bent Over Rows
