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

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Activation

20 Halo Glute Bridges

40 Banded Pull aparts

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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