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
——
Banded Shoulder Mobility
——
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
