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.