CrossFit Inventive – CrossFit
Warm-up
Couch 1:00 e/s
Frog 1:00
Spiderman Lunge Hold 0:30 e/s
Twisted Cross 0:30 e/s
Puppy Dog Pose 0:30
————–
Activation
20 Halo Glute Bridges
20 Banded Pullaparts
10 Pass Throughs
10 Scap Pulls
10 Kipping Swings
5 Strict Pull-ups/Ring Rows
Back Squat (Waves)
– REPS INCREASED BY 1 ON THESE WAVES.
– Start@70% of 5RM AND MAKE 2.5-5kg MAX INCREASES.
– ALL PERCENTAGES BASED OF 5RM
– IF YOU DID NOT DO THE 5RM TEST, GO OFF FEEL. LEAVE PLENTY OF ROOM FOR INCREASING WEIGHT EACH WEEK.
– RECORD LAST SET OF 4 WEIGHT. ALSO RECORD STARTING WEIGHT FOR YOUR FIRST 8 REPS IN YOUR COMMENT BOX.
Wave #1:
8 Back Squats 70%
6 Back Squats 75%
4 Back Squats 80%
Wave #2:
8 Back Squats 75%
6 Back Squats 80%
4 Back Squats 85%
Wave #3:
8 Back Squats 80%
6 Back Squats 85%
4 Back Squats 90%
Metcon (No Measure)
“Gymnastics Stamina”
EMOM x 0:00-3:00 (4 Sets)
1 Bar Muscle-up
2 Chest To bar
3 Pull-ups
Rest Until 5:00
INTO:
MIN 1- 20 Abmat Sit-ups + 10 Toes To Bar
MIN 2 – REST
x 10 mins
Mix Part A To The best of your ability.
Options:
– Use bands where needed.
– Scale The movements you have to and complete the movements as prescribed if you can RX them.
EG:
3 C2B
3 Pull-ups
—-
3 Strict Pull ups
3 Kipping Pull-ups
Do your best to get the volume out each minute.
