CrossFit Inventive – CrossFit
(No Measure)
Ankle mobility
banded glute activation 3×10
20 scorpions
Spiderman lunge holds
Hip flexor stretch
Back Squat (70% go 1RM for 1 set of 5 + 2 drops)
Work up to 70% of your 1RM Back Squat for 1 set of 5. Then perform 2 drop sets of 5.
Target 10kg increase / week if work set is above 180kg.
Target 5kg increase / week if work set is below 180kg.
For your Drop Sets of 2×5
Decrease the weight by 15kg if your work set is above 180kg
Decrease the weight by 10kg if your work set is below 180kg
Metcon (Time)
40-30-20-10
WALLBALL SHOTS
DU’s
5 Power clean 70/50kg each round.
15 Min cap
