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