CrossFit Inventive – CrossFit
Warm-up
2 Min Machine
Couch 1:00 each side
Spiderman Lunge Hold/Rotation 0:30 each side
Banded Ankle Mobility 0:30
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Banded Shoulder Mobility
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Activation
2 laps Halo Crab Walks
2 Laps Monster Walks
20 Halo Glute Bridges
5 Down Dog Push ups
Back Squat (Squat Waves (15-20 mins))
Stimulus
– Percentages building slightly from last week.
– Adding 2.5Kg Per Lift
All percentages based on 5RM Back Squat:
Wave #1
Set 1 – 7 Reps (Estimate start 65.5%)
Set 2 – 5 Reps
Set 3 – 3 Reps
Wave #2
Set 4 – 7 Reps
Set 5 – 5 Reps
Set 6 – 3 Reps
Wave #3
Set 7 – 7 Reps
Set 8 – 5 Reps
Set 9 – 3 Reps (Finish 87.5%)
Metcon (AMRAP – Rounds and Reps)
AMRAP 13
40 Air Squats
300/250m Row
20 Power Snatch 35/25kg
Modifications
300M/250M ROW
– 250m Run
– 600m/5O0m Bike (Any)
– 250m/150m Ski
POWER SNATCHES
– Reduce Weight
– Hang Power Snatches
– Single Dumbbell Snatches
– Double Dumbbell Snatches
– Kettlebell Swings
