CrossFit Inventive – CrossFit

Warm-up (No Measure)

Red banded warm-up

2 x carpark runs

4 laps bear crawls + 5 air squats each lap

2 x 10 Glute/ham raises each side

60 sec Static squat/Butt to floor

30 sec spiderman lunge hold E/S

30 sec glute stretch E/S

10 scorpions F/B

30 sec lower back/Hipflexor stretch

30 sec forearm stretch

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Strength:

Front Squat (5 sets 4 reps @75% 1RM 90 sec rest )

5 sets 4 reps @75% 1RM 90 sec rest between working sets.

5kg increase per week if 75% of 1RM is above 100/70kg. 2.5kg increase per week if 75% of 1RM is below 100/70kg. Back squat 5 x 5

Start week 1 @ 75% of 1RM

Increase by 5 kg per week if 75% is above 150/90kg.

Increase by 2.5kg per week if 75% is below 150/90kg.

Metcon (Time)

For time:

21-15-9

Front squat @50/35kg

Russian KBS @32/24kg

Pull-ups

12 min cap

* Russian KBS is to eye hight.