CrossFit Inventive – CrossFit

Warm-up

Couch stretch 1:00 e/s

Spiderman Lunge Hols 0:30 e/s

Ankle mobility 0:30 e/s

Banded Tricep/Lat 0:30 e/s

Banded Pec 0:30 e/s

Wrist 0:30 with rotation

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2 Laps Halo Crab Walks + 20 Halo Glute bridges

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Barbell Warm-up

10 Wrist Rotations

10 Good Mornings

5 Front squat

5 Back Squat

Back Squat (On The 2;00 x 5 Sets)

Percentages bases on 5RM Test.

On the 0:00… 9 Back Squats @ 60%

On the 2:00… 6 Back Squats @70%

On the 4:00… 6 Back Squats @80%

On the 6:00… 6 Back Squats @70%

On the 8:00…. 9 Back Squats @60%

Record 6@ 80%

Metcon (Time)

Front Loaded”

21-18-15-12-9:

Front Squats 50/ 35 kg

Kettlebell Swings 24 / 16 kg

Lateral Burpees Over Barbell

(Cap 20)
SUBS

FRONT SQUAT

– Reduce weight

– Double Dumbbell

KETTBELL SWING

– Reduce weight

– Russian KBS

LBB

– Burpee Step Over Bar