CrossFit Inventive – CrossFit
banded glute activation 3×10
Spiderman lunge holds
Hip flexor stretch
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
10 Front Squats 60/40 kg
10 Lateral Bar Burpees
10 Frog Sit-ups
15 min cap.