CrossFit Inventive – CrossFit
Warm-up (No Measure)
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
10 wall squats
20 scorpions front/back
lower back hip flexor stretch 30 sec each side
Glute stretch 30 sec each side
CORE:
2 rounds:
60 sec plank hold
1 min rest
30 sec L-hang
……………………………….
Strength:
Front Squat (4 sets 2 reps 90 sec rest)
Work @80% of 1RM Front squat week 1. Explosive bounce out of the bottom position.
Target 5kg increase each week if 130kg and above.
2.5kg per week if under 130kg.
Metcon (Time)
15 minute Running clock:
Mins 0-8:
15-12-9-6-3
Thrusters @45/30kg
Bar facing burpee
Score for total reps: Max=90 reps.
Into:
Metcon (Weight)
Mins 8-15:
Establish Heavy Cluster
