CrossFit Inventive – CrossFit

(No Measure)

Ankle mobility

banded glute activation 3×10

20 scorpions

Spiderman lunge holds

Hip flexor stretch

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Strength:

Back 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 (AMRAP – Rounds and Reps)

7 min AMRAP:

7 Power cleans 40/30

7 Thrusters 40/30

7 Pull ups

Metcon (Time)

50 “Heavy” Overhead plate sit-ups

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