CrossFit Inventive – CrossFit

Warm-up (No Measure)

Red bands warm-up

10 shuttle runs

4 laps side skips

2 laps high knees

2 laps but flicks

leg swing forward & lateral

lap spiderman lunge

lap inchworm 1 push up

20 scorpions front/back

Glute stretch

2 min squat hold

……………………………….

Strength:

Back Squat (5 sets 3 reps- Tempo @ 32×2)

Starting @65% week 1. Increase by 2.5kg on week 1.

If you are to get optimal results from this Tempo squat you must stick the to tempo!!

3 second eccentric

2 second pause in bottom position

1 sec or x (explode up)

2 sec rest at top before next rep

WOD: Metcon (Time)

For time:

1-10 cialis generique (increasing reps by 1)

Front squat @60/40kg (From floor)

2-20 (Increasing reps by 2)

Lateral bar burpee

12 min cap.

E.g:

1 front squat

2 LBB

2 FS

4 LBB

“etc”