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
——-
2 Laps Halo Crab Walks + 20 Halo Glute bridges
——
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
