CrossFit Inventive – CrossFit
Warm-up (No Measure)
10 shuttle runs
4 laps side skips
2 laps high knees
2 laps but flicks
leg swing forward & lateral
lap spiderman lunge
60 sec squat hold
20 scorpions front/back
Lower back/hip flexor stretch
Glute stretch
……………………………….
Strength:
Back Squat (Back squat 1 x 5@75% + 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 160/90kg.
For Drop Set 1xAMRAP, decrease weight by 10kg down if heavy 1×5 is below 160/90kg.
Target 5kg increase / week if work sets are above 160/90kg.
Target 2.5kg increase / week if work sets are below 160/90kg.
Metcon (Time)
For time:
120 x Double unders
15 x Thrusters @40/30kg
80 x Double unders
15 x Thrusters @40/30kg
40 x Double unders
15 x Thrusters @40/30kg