CrossFit Inventive – CrossFit
Warm-up
Couch stretch 60 sec each side
Glute stretch 60 sec each side
Banded Shoulder/Lat Distraction 60 sec each side
Banded Ankle Mobilirty 60 sec each side
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Activation:
2 sets:
10 cal Bike
10 Banded Glute bridges
10 Air squats
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STRENGTH:
Back Squat (Tempo EMOM x 10 Mins 1 Pausing “One & One Quarter )
On the Minute x 10:
1 Pausing “”One and One Quarter”” Squat
Sets 1-2: 50%
Sets 3-4: 52.5%
Sets 5-6: 55%
Sets 7-8: 60%
Sets 9-10: 62.5%
STIMULUS
• Working a new movement today with the Pausing One and One Quarter Back Squat
• This movement is designed to strengthen the bottom most part of the back squat
• Movement Order: You’ll squat to full depth, stand to about parallel, return to full depth, then stand to full extension
• There are pauses built in at two locations:
* Pause for 2 seconds in the bottom of the initial squat
* Pause for 2 seconds at the top of the “”one quarter”” squat
• These percentages are based on your 1RM Back Squat
• These 10 reps are on the clock, starting at the top of each minute
Metcon (5 Rounds for reps)
“Pinball”
5 Rounds:
1 Minute Wallballs @9/6kg
1 Minute Alternating Dumbbell Power Snatches
1 Minute Assault Bike Calories
1 Minute Rest
Dumbbell=
1 x 22.5/15kg
STIMULUS
GENERAL
• We’ll work for 3 consecutive minutes before resting for 1 in this 5-round workout
• Keep a running count of your reps for each round and record them on a whiteboard during your rest period
• Youre score is total reps accumulated over the 5 rounds
