CrossFit Inventive – CrossFit

Warm-up

Frog stretch 2 mins

couch stretch 60 E/S

30 Green banded SLDL

4 Laps Banded Crab walks

PVC Pipe:

10 pass throughs

10 pass arounds each way

10 OHS

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Back Squat (On Every 2 mins: Start @70% of Our Recent 5RM)

On the 0: 9 reps @70%

On the 2: 7 reps, add 5kg

On the 4: 5 reps, add 5kg

On the 6: 3 reps, add 5kg

On the 8: 1 rep, add 5Kg

On the 9: 1 rep, add 2.5kg

On the 10: 1 rep, add 2.5kg

On the 11: 1 rep, add 2.5kg

On the 12, 1 rep, add 2.5kg

*Your last few sets may need an even smaller increase or stay at a manageable weight and complete the rep range.

*If you did not do the 5 Rm test, start light and build as needed over the course of the 12 mins following the same rep range.

Metcon (3 Rounds for calories)

3:00 Mins On/3:00 Mins Off x 3 Sets

7 Power Snatch @50/35kg

7 OHS @50/35Kg

Remaining time: max Cal Row.

*Scale weight as needed:

*Scale OHS to Front squat if need be.

Big Groups spilt

G1 Go: 0:00-3:00

G2 Go: 3:00-6:00

G1 Go 6:00-9:00

G2 Go: 9:00-12:00

G1 Go: 12:00-15:00

G2 Go: 15:00-18:00

*Record max Cals achieved each set.