CrossFit Inventive – CrossFit
Pause: Front Squat (4 sets 3 reps 3 sec pause @bottom. 90 sec rest. )
Pause front squat @3 seconds in the bottom position. Start @75% of your 1RM week 1 Add 2.5kg per week. 90 seconds rest between working sets.
Warm-up (No Measure)
Run throughs
10 leg swings/forward/lateral
5 inchworm 1 push up
30 sec spiderman lunge hold each side
30 sec glute stretch each side
30 sec forearm stretch
3 rounds:
10 OHS red band
10 red banded pass throughs in squat pos
3 x 10 each way red banded crab walk.
Strength:
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Metcon (3 Rounds for reps)
3 X 2 MIN ROUNDS OF:
10 X SQUAT CLEANS @60/40KG
Remaining time:
Max rep T2B
(2MINS REST BETWEEN ROUNDS)
*score total reps each round.
RX+= 70/50kg
