CrossFit Inventive – CrossFit

Warm-up

Frog Stertch 60 sec

Couch stretch 60 sec

Calf stretch 30 sec E/S

40 Calf pumps

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Avtivation:

1 set:

10 Shuttle runs (mod pace)

7 cal Bike

10 Wall facing Squats

Front Squat (7 Sets of 1 x (5 -Pause Front Squat) On E90 sec)

Set 1: 50%

Set 2: 55%

Set 3: 60%

Set 4: 65%

Sets 5-7: 65-70-75%

*Working on Control & positioning at nearly every crucial point during the squat.

5 Pause with 2 seconds in each position:

1: Quarter Squat

2: Parallel

3: Below Parallel

4: Parallel

5: Quarter Squat

Percentages Based off 1RM.

Metcon (3 Rounds for reps)

4 minutes On 4 minutes OFF x 3 sets

21/15 Cal Bike

15 Burpee Box Jumps 24/20 inch

Max 10m Shuttle Runs in remaining time:

*Score total amount of Shuttle runs each round.