CrossFit Inventive – CrossFit
Warm-up (No Measure)
PVC pipe should mobility:
10 pass throughs
10 pass arounds each way
10 OHS
10 laps shuttle runs
4 laps side3 skips
2 laps high knees
2 laps butt flicks
10 forward/lateral leg swings
1 lap spiderman lunge
10 wall squats
20 scorpions front/back
lower back/hip flexor stretch 30sec E/S
glute stretch 30 sec each side
……………………………..
Strength:
Front Squat (4 sets 2 reps @80% 1RM 90 sec rest)
Work @80% of 1RM Front squat week 1. Explosive bounce out of the bottom position.
Target 5kg increase each week if 130kg and above.
2.5kg per week if under 130kg.
Metcon (Time)
For time:
21-15-9
Front squat @40/30kg
T2B
42-30-18
Double unders after each round.
12 min time cap
Metcon (No Measure)
Give quads and glutes a good going over after this session!
2 min couch stretch each side
60 sec glute stretch each side
60 sec hamstring stretch on upright each side.