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 )

5 sest 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.

Metcon (Time)

3 Rounds For Time:

50 x Air squats

10 x Squat cleans @75/55kg

50 x Double unders

12 min cap