CrossFit Inventive – CrossFit
Warm-up
Puppy Dog Pose 0:30 e/s
Twisted Cross 0:30 e/s
Frog Stretch 2:00
Couch stretch 30 sec e/s
Banded Ankle MOB 0:30 e/s
Calf Stretch 0:30 e/s
30 calf Pumps
Activation
2 Laps halo Crab Walks
20 banded Glute Bridges
15 Air Squats
50 Double unders/100 singles
Back Squat (10-8-6-4-2)
Stimulus
Percentages based off 1RM Back Squat:
Set 1 – 10 Reps @ 60% of 1RM Back Squat
Set 2 – 8 Reps @ 70% of 1RM Back Squat
Set 3 – 6 Reps @ 80% of 1RM Back Squat
Set 4 – 4 Reps @ 87.5% of 1RM Back Squat
Set 5 – 2 Reps @ 90-95% of 1RM Back Squat
– Last week. Building on last week’s percentages, in Week 3 of 3 of this descending rep scheme.
– Athlete’s choice on the increase in weight, where the above lists a 0-2.5% increase.
– Overall score will be the set of 2.
Metcon (Time)
“Airborne”
6 Rounds For Time:
45 Double Unders
30 Air Squats
15/12 Calorie Row
Modifications
DOUBLE-UNDERS
– 60 Single Unders
15/12 CALORIE ROW
– 15/12 Cal Bike Erg
– 12/9 Cal Assault
– 12/9 Cal Ski
– 200m Run