CrossFit Inventive – CrossFit

Warm-up (No Measure)

Agility Ladder Drills + Animal Drills

30 sec spiderman lunge hold E/S

30 sec Glute stretch E/S

30 sec static squat hold

3 x 10 each way red banded Glute activation

20 x sit up to hammy stretch: ALT 10 E/S



Back Squat (4-4-4-4 (90 sec rest)

Build up to 75% over 3-4 building sets. First working sets of 4 starts @75% of your 1RM. Then make a 5kg increase each round of; 2,3,&4.

Record your heaviest set. Which should be Set 4.

Week 2 starts @ 77.5%.

Metcon (Time)

Complete 200 Air squats

ON Every minute until complete:

Do 4 Burpees to plate @20kg

10 min cap

Air squat Tech: squat until your hip crease is below the top of your knee caps. Stand back up to full ext until your knees & hips are at full ext and your ears are over your ankle bone!!!!!! Hint Hint