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.