CrossFit Inventive – CrossFit

(No Measure)

10 laps gym floor

2 laps bear crawl

1 lap inchworm

1 lap spiderman lunge

10 forward/lateral leg swings

hip flexor & Lower back stretch

glute 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)

EMOM X 4 ROUNDS:

Round -1 Strict pull-ups 3-8 reps

Round -2: Ring L-holds x 30 seconds accumulated time.

Round -3: Handstand walk x 10 metres or 30-45 sec Handstand Hold

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