CrossFit Inventive – CrossFit
Warm-up (No Measure)
10 shuttle runs
1 lap Inchworm
10 Forward/Lateral leg swings
3 x 10 micro band crab walks
20 scorpions
hip flexor & Lower back stretch
Strength:
Back Squat (1 x 5 @ 75% 1RM + 1 Max rep drop set.)
Work to 75% of your 1RM Back Squat for 1×5, then decrease weight for 1xAMRAP.
For Drop Set 1xAMRAP, decrease weight by 15kg down if heavy 1×5 is above 180kg.
For Drop Set 1xAMRAP, decrease weight by 10kg down if heavy 1×5 is below 180kg.
Target 5kg increase / week if work sets are above 180kg.
Target 2.5kg increase / week if work sets are below 180kg.
Metcon (Time)
3 Rounds
30 KB Swings 32/24kg
30 Push Ups
15 min cap
Metcon (Weight)
2 rounds:
20 Overhead plate situps 20/10kg
10 strict knee raises
