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

——————————

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

Leave a Reply

Your email address will not be published. Required fields are marked *