CrossFit Inventive – CrossFit
Warm-up (No Measure)
60 sec couch stretch each side
Red banded warm up
1 min Row
1 min Assault bike
1 min Shuttle runs
Burpee Penalties from previous day
scorpions front back
lower back hip flexor stretch
30 sec each side
30 sec Glute stretch each side
——————————
Back Squat (4 sets 3 reps 90 sec rest)
Start @ 70% of 1RM week 1.
2.5kg increase per week if below 120kg starting weight/
5kg increase per week if above 120kg
Metcon (Calories)
Rower:
Sprint 30 seconds
Rest 30 seconds
Sprint 30 seconds
Rest 25 seconds
Sprint 30 seconds
Rest 20 seconds
Sprint 30 seconds
Rest 15 seconds
Sprint 30 seconds
Rest 10 seconds
Sprint 30 seconds
Score for total cals
Metcon (Calories)
Assault Bike:
Sprint 30 seconds
Rest 30 seconds
Sprint 30 seconds
Rest 25 seconds
Sprint 30 seconds
Rest 20 seconds
Sprint 30 seconds
Rest 15 seconds
Sprint 30 seconds
Rest 10 seconds
Sprint 30 seconds
For total cals
Metcon (AMRAP – Reps)
10 m Shuttle runs:
Sprint 30 seconds
Rest 30 seconds
Sprint 30 seconds
Rest 25 seconds
Sprint 30 seconds
Rest 20 seconds
Sprint 30 seconds
Rest 15 seconds
Sprint 30 seconds
Rest 10 seconds
Sprint 30 seconds
Scores total laps (reps)