CrossFit Inventive – CrossFit

Warm-up

Frog stretch 60 sec

Laying quad stretch 30 sec E/S

Twisted Cross 30 sec E/S

Puppy Dog Pose

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Activation:

5 Scap-pulls

5 Kipping swings

5 Wall Facing Squats

5 Scap-pulls

5 K2E

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Strength:

Back Squat (5rm % Squats)

Set 1 (On the 0:00): 9 Reps @ 77.5%

Set 2 (On the 2:00): 7 Reps @ 85%

Set 3 (On the 4:00): 5 Reps @ 92.5%

Set 4 (On the 6:00): 3 Reps @ 97.5%

Set 5 (On the 8:00): 1 Rep @ 102.5%

Set 6 (On the 9:30): 1 Rep @ 105%

Set 7 (On the 11:00): 1 Rep @ 105%

Set 8 (On the 12:30): 1 Rep @ 107.5%

Set 9 (On the 14:00): 1 Rep @ 107.5%

Set 10 (On the 15:30): 1 Rep @ 107.5%

*Percentages based on 5RM Back Squat

*If you have no yet established a 5RM, use todays time to establish a safe 5 reps.

“Overkill” (Time)

21-15-9:

Double Dumbell Power Cleans

Box Jump Overs (24″/20″)

Double Dumbbell Front Squats

Toes to Bar

Weight = 2×22.5/15kg Dumbbells