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.
