CrossFit Inventive – CrossFit
(No Measure)
Shoulder Mobility
20 scorpions
5 inchworm 1 push up
spiderman lunge hold
hip flexor & Lower back stretch
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Strength:
Power Clean (1 @75% 1RM C&J + 2×2 drop sets)
Work to 75% of 1RM C&J for a single, then perform 2 drop sets of 2 reps.
For Drop Set 2×2, decrease weight by 15kg if above 100kg.
For Drop Set 2×2, decrease weight by 10kg if above 100kg.
Target 5kg increase / week if work sets are above 100kg.
Target 2.5kg increase / week if work sets are below 100kg.
Metcon (No Measure)
Three sets of:
Bent Over Row x 10 reps @ 2221
Rest 45 seconds
Hollow Rock (or Hold) x 30 seconds
Rest 45 seconds
Farmer’s Walk x 200M 2 x 24/16kg
Rest 45 seconds
Prone Plank Hold x 45 seconds
Rest 45 seconds
