Monday C3/W4
CrossFit Inventive – CrossFit (No Measure) Warm-up 10 banded pull aparts 10 laps shuttle run 1 lap Spiderman lunge 1 lap Overhead walking lunge Lateral micro band crab walk 3×10 Lumbar&hip-flexor stretch 30 sec esch side Glute stretch 30 sec each side —————————— Strength: Back Squat (1 @ 3 reps + 2 drop sets of […]
Saturday
CrossFit Inventive – CrossFit (No Measure) 400m run Ankle Mobility Banded pull aparts Banded pass throughs Banded OHS POWER SNATCH + 2 LOW HANG SNATCHES (4 Sets 1 Rep) Start at 65% of your 1RM Snatch. For the Low Hang Snatch portion, work from below the knee. Never remove the tension from the bar. Focus […]
Tuesday
CrossFit Warm-up 60 sec couch stretch E/S 30 sec lower back/hip flexor 3 sets: 3 drain carpark run 3 inchworm 1 push-up 5 scrap pulls 8 KB- SLDL @16/12kg —————- Strength: Deadlift (4 x 3 drop-reset @80%) Build up to 80% of your 1RM and complete 5 sets 3 reps of drop-reset reps. 90 sec […]