CrossFit Inventive – CrossFit

Warm-up

Pike Stretch: 1 Minutes

Glute Stretch 1 Minute Each side

30 Second Lower Back/Hipflexor

Wrist Stretches: 30 Seconds Each Side

ACTIVATION

3 Sets

30 Sec Machine/100m run

10 Dumbbell Strict press

15 Air Squats

Metcon (Weight)

Stamina Squats

On the Minute x 10:

1 Front Squat

3 Back Squats

Barbell loaded at 65% of your estimated 1RM Front Squat for all repetitions
Week #1 of a 5 week squat cycle

Each minute consists of a single front squat and three back squats

Same weight is used throughout, and all reps come from the rack

Today’s load is on the light/moderate side as we set the baseline

Next week we will be building in percentages

Metcon (5 Rounds for time)

“Home Gym & Comptrain”

“Powerhouse”

On the 5:00 x 5 Rounds:

21/15 Calorie Machine

12 Double Dumbbell Power Snatches @1×22.5/15kg

8 Thrusters @40/30kg

*Dumbbell movements can be done in any rep range.

*If you do not have a barbell for Thrusters, use 1 Dumbbell.

*Run 300/200m if you have no Cardio Machine.
You’ll complete the 3 listed movements for time and rest with whatever time remains until the next 5-minute window

Rounds begin on the 0:00-5:00-10:00-15:00-20:00

Record your time following the 9th thruster, as your score is the slowest of the 5 rounds

We want these rounds to take less than 4 minutes to complete so you have at least 1 minute to rest