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