CrossFit Inventive – CrossFit
(No Measure)
Warm-up
10 banded pull aparts
10 laps shuttle run
1 lap Spiderman lunge
1 lap Overhead walking lunge
Lateral micro band crab walk 3×10
Lumbar&hip-flexor stretch 30 sec esch side
Glute stretch 30 sec each side
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Strength:
Back Squat (1 @ 3 reps + 2 drop sets of 5 reps)
Work up to 80% of your 1RM Back Squat for a set of 3. Then decrease the weight and perform 2 additional sets of 5 reps. Decrease the weight for 2×5 by 30kg if the set of 3 is above 150kg Decrease the weight for 2×5 by 20kg if the set of 3 is below 150kg Target 10kg increase / week if work sets are above 150kg Target 5kg increase / week if work sets are below 150kg
MILITARY PRESS FROM THE SPLIT JERK POSITION (4 Sets 4 Reps)
Start at 40% of 1RM C&J. Pause for 3 seconds with the bar locked overhead. After completion of the final rep, recover with the lead foot back and the trail foot up. Target 2kg increase / week if work sets are above 40kg Target 1kg increase / week if work sets are below 40kg
Metcon (Time)
For Time:
20 OHS @40/30kg
10 Burpee pull-ups
15 OHS
10 Burpee pull-ups
10 OHS
10 Burpee pull-ups
5 OHS
10 Burpee pull-ups
12 min cap
