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