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/Back

30 sec lower back/hipflexor

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Strength:

Back Squat (5 sets 3 reps 90 sec rest )

5 sets 3 reps @75% 1RM week 1.

90 sec rest between working sets.

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 (Time)

3 RFT:

400m Run

21 x KBS@24/16kg

12 x Front rack lunges @45/30kg

15 min cap