CrossFit Inventive – CrossFit
Warm-up
Back Squat
Set #1 (On the 0:00) – 9 Reps @ 77.5%
Set #2 (On the 2:00)- 7 Reps @ 5kg increase
Set #3 (On the 4:00) – 5 Reps @ 5kg
Set #4 (On the 6:00) – 3 Reps @ 5kg
Set #5 (On the 8:00) – 1 Rep @ 5kg
Set #6 (On the 9:00) – 1 Rep @2.5kg
Set #7 (On the 10:00) – 1 Rep: Stay
Set #8 (On the 11:00) – 1 Rep: Stay
Set #9 (On the 12:00) – 1 Rep: Stay
Set #10 (On the 13:00) – 1 Rep: Stay
Set #11 (On the 14:00) – 1 Rep: Stay
Starting 2.5kg Heavier than last weeks start weight.
• Sets 1-4 completed “On the 2:00”
• Sets 5-11 completed “On the 1:00”
• Percentages Based on 5RM Back Squat
Metcon (Time)
5 Rounds:
9 Toes to Bar
15 Wallballs 9/6kg
Directly Into…
5 Rounds:
9 Power Snatches 35/25kg
15 Overhead Squats 35/25kg
20 min cap
Scale Overhead Squat to Front Squat if need be.
