CrossFit Inventive – CrossFit
Warm-up (No Measure)
Red banded Mobility
10 shuttle runs
4 laps side skips
2 laps high knees
2 laps but flicks
leg swing forward & lateral
lap spiderman lunge
lap inchworm 1 push up
20 scorpions front/back
Lower back/hip flexor stretch
Glute stretch
……………………………….
Strength:
Back Squat (1 x 5 + Max rep drop set)
Work to 75% of your 1RM Back Squat week 1 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)
50 x Wallball shots@9/5kg
10 x T2B
40 x Wallball Shots
10 x T2B
30 x Wallball shots
10 x T2B
20 x Wallball shots
10 x T2B
13 min cap
