CrossFit Inventive – CrossFit
Warm-up
MOBILITY
Frog Stretch 2 Minutes
Couch Stretch: 1 Minutes Each Side
Twisted Cross 30 Seconds each side
Ankle Banded : 1 Minute Each Side
Activation:
4 laps banded Crab walks
20 Banded Glute bridges
10 Strict Push-ups
Carpark run
Back Squat (1RM Test (Squat Waves))
Set #1 (On the 0:00) – 5 Reps @ 80%
Set #2 (On the 2:00)- 4 Reps @ up 5kg
Set #3 (On the 4:00) – 3 Reps @ up up 5kg
Set #4 (On the 6:00) – 2 Reps @ up 5kg
Set #5 (On the 8:00) – 1 Rep
Set #6 (On the 10:00) – 1 Rep
Set #7 (On the 12:00) – 1 Rep
Set #8 (On the 14:00) – 1 Rep
Set #9 (On the 16:00) – 1 Rep
Sets 1-9 completed “On the 2:00”
*Percentages based on 5RM Back Squat
Today is the 7th iteration of these Back Squat waves
Take the last 3 sets today to try to establish a new PR
These percentages are based of your 5RM Back Squat
Sets 1-9 are completed on the 2:00
This is the last week of our “Grunt Work” Cycle, next week we’ll deload with Pause Squats
Metcon (Time)
“Simple Plan”
3 Rounds For Time:
50 Air Squats
35 Push-ups
25/18 Calorie Row/Bike or 21/14 Cal Ski
