CrossFit Inventive – CrossFit

(No Measure)

Shoulder Mobility

20 scorpions

5 inchworm 1 push up

spiderman lunge hold

hip flexor & Lower back stretch

——————-

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

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