CrossFit Inventive – CrossFit
Warm-up
Frog Stretch 90 sec
Couch stretch 60 sec
Front Rack stretch 30 sec
Puppy dog pose 30 sec
Twisted Cross 30 sec Each side
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Activation
2 rounds:
10 Glute bridges
10 Air squats
5 Kipping Knee raises
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Back Squat (The percentages here are based of your 5RM )
Set 1 (On the 0:00): 9 Reps @ 77.5%
Set 2 (On the 2:00): 7 Reps @ 5kg
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
Today is the 4th iteration of these Back Squat waves
• Increasing loads from last week, while maintaining the same exact rep scheme
• Sets 1-4 are completed on the 2:00
• Sets 5-11 are completed on the 1:00
• Small increases each week add up quickly
• The percentages here are based of your 5RM Back Squat
“Black and Tan” (Time)
3 Rounds:
9 Front Squats 42.5/30kg
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 Calorie Row
3 Rounds:
9 Front Squats 42.5/30kg
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 Calorie Row
3 Rounds:
9 Front Squats 42.5/30kg
7 Toes to Bar
5 Lateral Barbell Burpees
20 min cap
SUBS
TOES TO BAR
• Reduce Reps
• Feet as High as Possible
• Knees to Elbows / Chest / Waist
