CrossFit Inventive – CrossFit

(No Measure)

Monday

Ankle mobility

banded glute activation 3×10

20 scorpions

Spiderman lunge holds

Hip flexor stretch

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Strength:

Back Squat (squat 70% of 1RM for 1 set of 5 + 2 drops x 5)

Work up to 70% of your 1RM Back Squat for 1 set of 5. Then perform 2 drop sets of 5.

Target 10kg increase / week if work set is above 180kg.

Target 5kg increase / week if work set is below 180kg.

For your Drop Sets of 2×5

Decrease the weight by 15kg if your work set is above 180kg

Decrease the weight by 10kg if your work set is below 180kg

Metcon (Time)

4RFT:

10 Front Squats 60/40 kg

10 Lateral Bar Burpees

10 Frog Sit-ups

15 min cap.

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