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
