CrossFit Inventive – CrossFit
Warm-up
2 Mins On Machine
2 Min Frog Stretch
1 Min Couch e/s
30 Sec Ankle Mobility
20 Banded SLDL
20 Halo Glute Bridges
20 Sec Active hanging Scap Pull
10 Scap Pulls
5 Kipping Knee Raises
Back Squat (All percentages based on Last week 5RM Back Squat:)
Stimulus
All percentages based on 5RM Back Squat:
Wave #1
Set 1 – 7 Reps @ 65%
Set 2 – 5 Reps @ 70%
Set 3 – 3 Reps @ 75%
Wave #2
Set 4 – 7 Reps @ 70%
Set 5 – 5 Reps @ 75%
Set 6 – 3 Reps @ 80%
Wave #3
Set 7 – 7 Reps @ 75%
Set 8 – 5 Reps @ 80%
Set 9 – 3 Reps @ 85%
Record final set of 3
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
18/12 calorie Row/Bike erg
15 Box Jump Overs (24/20)
12 Toes To Bar
9 Double Dumbbell Front Squats (2 x 22.5/15)
Modifications
18/12 CALORIE ROW
– 18/12 Cal Bike Erg
– 12/9 Cal Assault
– 12/9 Cal Ski
– 200m Run
BOX JUMP OVERS
– Reduce Height
– Box Step Overs
– Lateral Squat Jumps Over Dumbbells
TOES TO BAR
– Knees To Chest
– Toes To As High As Possible
– V-Ups
– 1.5x Sit-Ups
DOUBLE DUMBBELL FRONT SQUATS
– Single Dumbbell
– Goblet Squats
