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