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