CrossFit Inventive – CrossFit
Warm-up (No Measure)
Carpark run
10 leg swings F/L
30 sec spiderman lunge E/S
30 sec Glute stretch E/S
20 scorpions F/B
30 sec Lower back Hip flexor Stretch E/S
Couch stretch 60 E/S
Hammy stretch 60 sec E/S
60 sec Adductor stretch
30 sec forearm stretch
3 sets:
5 wall squats
3 inchworm
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Strength:
ts 3: Front Squat (3 sets 3 reps 2 mins rest )
Focus on getting out of the bottom as fast as possible. Add 2.5 kg Max on lat performance. If last performance was tough, stay at that weight.
Metcon (Time)
For time:
Squat clean Ladder:
10 reps @6040kg
8 reps @70/50kg
6 reps @80/60kg
4 reps @90/70kg
2 reps @100/80kg
1 rep @110kg
31 reps total.
** Every time you miss a rep complete a 100m sprint. Re do that rep on return.
15 min cap
Scale the weight back according to your ability. Increase each round by 2.5-5kg if the above is out of your reach.
