CrossFit Inventive – CrossFit
Warm-up (No Measure)
Couch Stretch 1;00
Spiderman Lunge Hold 0:30 e/s
Lower Back/Hipflexor 0:30 e/s
Wrist 0:30
Front Rack 0:30 e/s
Twisted Cross 0:30 e/s
Banded Ankle Mobility
————–
Activation
20 Halo Glute Bridges
40 Banded Pull aparts
—-
Back Squat (Waves )
Stimulus
– All percentages based on 5RM Back Squat:
Wave #1
Set 1 – 8 Reps @ 75%
Set 2 – 6 Reps @ 80%
Set 3 – 4 Reps @ 85%
Wave #2
Set 4 – 8 Reps @ 80%
Set 5 – 6 Reps @ 85%
Set 6 – 4 Reps @ 90%
Wave #3
Set 7 – 8 Reps @ 85%
Set 8 – 6 Reps @ 90%
Set 9 – 4 Reps @ 95%
Metcon (Time)
3 Rounds For Time:
15 Power Clean 50/35 kg
12 Thrusters 50/35 kg
9 Bar Facing Burpees
Directly Into….
3 Rounds:
15 Power Clean 40/30 kg
12 Thrusters 40/30 kg
9 Bar Facing Burpees
Cap 20
Modifications
POWER CLEANS
– Reduce Weight
– Double Dumbbell
– Single Dumbbell
THRUSTERS
– Reduce Weight
– Double Dumbbell
– Single Dumbbell
– Front Squats
– Push Press
BAR-FACING BURPEES
– Regular Burpees
– Lateral Bupees Over A Dumbbell
– Lateral Bar Burpees
