CrossFit Inventive – CrossFit
Warm-up (No Measure)
Agility Ladder Drills + Animal Drills
30 sec spiderman lunge hold E/S
30 sec Glute stretch E/S
30 sec static squat hold
3 x 10 each way red banded Glute activation
20 x sit up to hammy stretch: ALT 10 E/S
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Strength:
Back Squat (4-4-4-4 (90 sec rest)
Build up to 75% over 3-4 building sets. First working sets of 4 starts @75% of your 1RM. Then make a 5kg increase each round of; 2,3,&4.
Record your heaviest set. Which should be Set 4.
Week 2 starts @ 77.5%.
Metcon (Time)
Complete 200 Air squats
ON Every minute until complete:
Do 4 Burpees to plate @20kg
10 min cap
Air squat Tech: squat until your hip crease is below the top of your knee caps. Stand back up to full ext until your knees & hips are at full ext and your ears are over your ankle bone!!!!!! Hint Hint