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
