CrossFit Inventive – CrossFit
Inventive Leg day warm-up (No Measure)
Red banded warm-up
10 x shuttle runs
4 x laps side skips
2 x laps high knees
2 x laps Butt kickers
10 x leg swings F/L
5 x inchworm 1 x Push up
30 sec spiderman lunge hold
30 sec glute stretch E/S
20 x scopions Front/Baxk
30 sec lower back/hipflexor
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Strength:
Back Squat (Pause back squat 5 sets 3 reps 90 sec rest )
3 sec pause in bottom position of the squat .
75% 1RM week 1. 2.5kg increase per week.
Drive out reaching full extion.
90 sec rest on working sets only.
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP:
15 x Thrusters@42.5/30Kg
10 x Burpee box jump overs
