CrossFit Inventive – CrossFit
Warm-up (No Measure)
Red banded shoulder Mobility
10 shuttle runs
10 Forward/Lateral leg swings
1 lap Inchworm
1 lap spiderman lunge
20 scorpions
hip flexor & Lower back stretch
Glute stretch
90 sec static squat hold
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Strength:
Back Squat (4 sets 5 reps 90 sec rest)
Keep weight constant across all work sets.
Target 10kg increase / week if work sets are above 140kg.
Target 5kg increase / week if work sets are below 140kg.
Back Squat (20 mins to establish 1RM)
This is for those registered for Boxfit champs online comp only!
Metcon (AMRAP – Reps)
RX
10 minute AMRAP ladder
1 HSPU
2 Cleans 50kg/30kg
+1 HSPU each round
+2 Cleans each round
The athlete will complete 1 handstand push up and 2 cleans. Once the athlete finishes the first round they will then do 2 handstand push ups and 4 cleans. Each round adding 1 extra handstand push up and 2 extra cleans.
Metcon (AMRAP – Reps)
Scaled Option
10 minute AMRAP ladder
1 STOH 20kg/15kg
2 Cleans 30kg/20kg
+1 STOH each round
+2 Cleans each round
The athlete will complete 1 shoulder to overhead and 2 cleans. Once the athlete finishes the first round they will then do 2 shoulder to over heads and 4 cleans. Each round adding 1 extra shoulder to over head and 2 extra cleans.