CrossFit Inventive – CrossFit
Warm-up
Couch 1:00 e/s
Frog 2:00
Glute 1:00 e/s
Twisted Cross 0:30 e/s
3 Way Puppy Dog pose
———–
4 laps Halo Crab Walks
20 banded pull-aparts
10 pass throughs
10 scap pulls
5 kipping knee raises
———–
– 10 Reps Empty Barbell Back Squats
– Establish Starting weight.
Back Squat (GOE 2:00 Minutes: 10-10-8-8-6-6)
All Sets Based on 1RM Back Squat
Set 1-2: 10 @ 60%
Set 3-4: 8 @ 65%
Set 5-6: 6 @ 70%
*Record last two sets of 6 reps @ 70%
* Record 10 reps in comment box.
*if you cannot manage past percentages. Start week 1 of this block off how you feel. We can build over the 4 weeks.
rep ranges will decrease and percentages will increase.
Metcon (AMRAP – Reps)
AMRAP 9:
40 Toes To Bar
20 Front Squats @42.5/30kg
* Working on Bulk Volume Toes To Bar.
* Don’t go out in big numbers on the Toes To Bar! Pick numbers you can manage with small breaks all the way through. Big numbers will have you standing around looking at the bar.
SUBS
TOES TO BAR
– Knees to elbows
– Kipping knee raises
– V-ups
– Abmat Sit-ups
FRONT SQUAT
– Reduce weight
– Dual Dumbbell
– Single Dumbbell/Kettlebell
– Air Squats
