CrossFit Inventive – CrossFit

Warm-up (No Measure)

Red banded Mobility

10 shuttle runs

4 laps side skips

2 laps high knees

2 laps but flicks

10 x wall squats

30 sec spiderman lunge hold

5 x inchworm 1 push up

20 scorpions front/back

Lower back/hip flexor stretch

Glute stretch

……………………………….

Strength:

Back Squat (5 sets 5 reps 90 sec rest )

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)

2 rounds for time:

50 x Air squats

40 x KB SDHP @ 32/24kg

30 x HRPU

20 x KBS @32/24kg

10 x Burpee over KB

12 min cap

Metcon (AMRAP – Reps)

530 & 630pm:

Pure Conditioning WOD

Min 1-10

ODD: 15 sit ups + 8 Burpees

Even: 15 x KBS @24/16kg

Min 10-11 Rest

Mins 11-16: complete:

4 rounds of Cindy

5 x pull ups

10 x push ups

15 x air squats

mins 16-17 Rest

Mins 17-23

Complete: 2 sets

Min 1- 15/8 cal bike

Min 2- 20/15 cal row

Min 3- 20 slam ball @12/9kg

Mins 23-24 Rest

Mins 24-29 (5 mins)

Max effort Pull ups

Recording max pull-ups at end. Show us what your made of!