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

60 SEC STATIC SQUAT HOLD

……………………………….

Strength:

Back Squat (1 x 5@75% + 1 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)

4RFT:

20 X KBS @24/16KG

20 X Hang Power cleans @50/35kg

12 min Cap