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

——————

Activation

2 rounds:

10 Glute bridges

10 Air squats

5 Kipping Knee raises

————-

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