CrossFit Inventive – CrossFit
Warm-up
Couch Stretch 60 Sec each leg
Frog Stretch 90 seconds
Lower back/Hipflexor 30 sec each leg
Twisted Cross 30 Sec each side
Wrist stretch 30 sec F/B
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Activation
20 Red banded Pullaparts
10 pass throughs
10 Press each side
20 Green banded SLDL
4 laps banded Crab Walks
Back Squat (15 minute Cap)
Build to a heavy 3 @ 77.5% of your 1RM, (up 2.5kg on last week) then decrease your weight for your 6 reps, once again for your 12 rep range. Your 6 & 12 rep range are decided by feel. Manage the weight so you can complete all 3 sets with good form.
Guidance: 3 @77.5%, 6 @67.5%, 12 @57.5%
Record heavy 3, write 6 & 12 rep weight in comment box.
Metcon (Time)
3 Rounds For Time:
15 Hang Power Clean To Overhead @40/30kg
15 Lateral Barbell Burpees
15 SDHP @40/30kg
NO CAP