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.