CrossFit Inventive – CrossFit
Warm-up (No Measure)
Frog stretch x 90 sec
Couch stretch x 30 sec
30 sec Glute stretch each side
Green banded ankle mobility each side
3 x 10 banded crab walks
30 x Green banded SLdL
20 x Double leg glute bridges
20 x scorpions front
30 sec lower back/hip flexor E/S
Front Squat (4 sets 4 reps + 5kg on last week)
Build up to last weeks front squat performance and add no more than 5kg max if possible.
If you have missed this squat cycle, build up and complete 4 x 4 at the same weight. Heavy with good form!!
90 sec rest between sets.
Last week of Heavy front squats.
Make sure to record weights.
Metcon (AMRAP – Rounds and Reps)
8 minute amrap:
10 x KBS @24/16kg
10 x KB-singlke arm thrusters (Left side)
10 x KB-SDHP @24/16kg
10 x KB single arm thrusters (Right side)
*Scale Thrusters to KB goblet squats if you have overhead limitations
* Scale Thrusters to KB push press if you have lower body limitations.