CrossFit Inventive – CrossFit
Warm-up
Lower Body
Glute 0:30 e/s
Frog 2:00
Couch 1:00 e/s
Upper Body
Twisted Cross 0:30 e/s
Puppy Dog Pose 0:30 e/s
Wrist 0:30
Activation
20 Banded pull aparts
10 pass throughs
10 OHS
10 Scap Pulls
5 kipping swings
5 Strict Pull-ups/Ring Rows
Back Squat (Back Squat Waves)
– REPS INCREASED BY 1 ON THESE WAVES.
– Start@65% of 5RM AND MAKE 2.5-5kg MAX INCREASES.
– ALL PERCENTAGES BASED OF 5RM
– IF YOU DID NOT DO THE 5RM TEST, GO OF FEEL. LEAVE PLENTY OF ROOM FOR INCREASING WEIGHT EACH WEEK.
– RECORD LAST SET OF 4 WEIGHT. ALSO RECORD STARTING WEIGHT FOR YOUR FORST 8 REPS IN YOUR COMMENT BOX.
Wave #1:
8 Back Squats 65%
6 Back Squats 70%
4 Back Squats 75%
Wave #2:
8 Back Squats 70%
6 Back Squats 75%
4 Back Squats 80%
Wave #3:
8 Back Squats 75%
6 Back Squats 80%
4 Back Squats 85%
Metcon (Time)
21-15-9:
Power Snatches
Chest To Bar Pull-Ups
Directly into…
21-15-9:
Overhead Squats
Lateral Bar Burpees
Barbell – 4O/30 kg
CAP 20
Modifications
POWER SNATCHES
– Reduce Weight
– Single Dumbbell
– Double Dumbbell
– Power Cleans
CHEST TO BAR PULL-UPS
– Banded
– Chin Over Bar Pull-Ups
– 12-9-6 Strict Pull-Ups
OVERHEAD SQUATS
– Double/Single Dumbbell
– Barbell Front Squats
BARBELL-FACING BURPEES
– Bar Lateral Burpees
– Regular Burpees
