CrossFit Inventive – CrossFit
(No Measure)
Ankle mobility
banded glute activation 3×10
20 scorpions
Spiderman lunge holds
Hip flexor stretch
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Strength:
Front Squat (Tempo 13×1 5 Sets 2 Reps (90 sec rest))
Start at 65% of 1RM Front Squat. 3 second pause at the bottom, explode up.
Target 10kg increase / week if work sets are above 90kg.
Target 5kg increase / week if work sets are below 90kg
Metcon (Time)
50 KBS 32/24 kg
400 Meter Run
40 Thrusters 40/30kg
400 Meter Run
30 Burpees
200 Meter Run
20 KBS 32/24kg
200 Meter Run
10 Thrusters 40/30kg
20 min cap