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!
