CrossFit Inventive – CrossFit

Warm-up

2 Min Machine

Frog 1:00

Couch 1:00 each side

Spiderman Lunge Hold/Rotation 0:30 each side

Banded Ankle Mobility 0:30 e/s

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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)

Stimulus

– Percentages building slightly from last week.

All percentages based on 5RM Back Squat:

Wave #1

Set 1 – 7 Reps @ 70%

Set 2 – 5 Reps @ 75%

Set 3 – 3 Reps @80%

Wave #2

Set 4 – 7 Reps @ 75%

Set 5 – 5 Reps @ 80%

Set 6 – 3 Reps @ 82.5%

Wave #3

Set 7 – 7 Reps @ 80%

Set 8 – 5 Reps @ 85%

Set 9 – 3 Reps @ 87.5%

Metcon (Time)

5 Rounds For Time:

7 Power Snatches 50 / 35 kg

14 Box Jump Overs (24″/20″)
SUBS

POWER SNATCH

– Reduce Weight

– Dual DB

– Single DB Alt Snatch

Box Jump Overs

– Reduce Height

– Step Overs