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”
