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