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