CrossFit Inventive – CrossFit

Warm-up

Couch stretch 60 each side

Glute stretch 60 each side

Green Banded Shoulder Mobility

Activation:

2 Sets

30 sec Bike/Ski ( one of each)

10 PVC Pass Throughs

10 Air Squats

20 Second Hollow Hold

———–

Back Squat (5RM Percentage Squats)

Set 1 (On the 0:00): 9 Reps @ 80%

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 + 2.5kg

Set 5 (On the 8:00): 1 Rep @ + 2.5kg

Set 6 (On the 9:30): 1 Rep: @ + 2.5kg`

Set 7 (On the 11:00): 1 Rep: Stay

Set 8 (On the 12:30): 1 Rep: Stay

Set 9 (On the 14:00): 1 Rep: Stay

*Percentages based on 5RM Back Squat

Today is the 6th iteration of these Back Squat waves

These percentages are based of your 5RM Back Squat

Sets 1-4 are completed on the 2:00

Sets 5-9 are completed on the 1:30

On the final two sets, base your load by feel inside the range

Next week, in our last week of “Grunt Work”, we’ll be re-testing

Metcon (Time)

“Spice Girl”

For Time:

21 Power Snatches @42.5/30

5 Rounds of “Cindy”

21 Overhead Squats @42.5/30

5 Rounds of “Cindy”

21 Squat Snatches @42.5/30

One round “Cindy”=

5 pull-ups, 10 push-ups, and 15 air squats

20 min cap depending on how session runs.
SUBS

PULL-UPS

Reduce Reps

Banded Pull-ups

Jumping Pull-ups

Ring Rows

PUSH-UPS:

Reduce Reps

Knee Push-ups

BARBELL:

Reduce weight or empty bar.