CrossFit Inventive – CrossFit

(No Measure)

Wednesday

Ankle Mobility

10 Shuttle runs

10 forward/Lateral leg swings

10 Wall Squats

5 Stationary Inchworm + 1 push up

Spiderman lunge

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Strength:

Back Squat (1@90% + 1 Max Rep Drop Set. )

Work to 90% of 1RM Back Squat for a single, then perform 1 drop set of Max Effort reps.

For Drop Set, decrease weight by 20kg if above 150kg.

For Drop Set, decrease weight by 15kg if below 150kg.

Target 10kg increase / week if work sets are above 150kg.

Target 5kg increase / week if work sets are below 150kg

Metcon (AMRAP – Reps)

Against a 4-minute running clock:

200 M Run

15 Box Jump Overs

Burpee x Max Rep

Rest 2 minutes.

Metcon (AMRAP – Reps)

Against a 4-minute running clock:

200 M Run

20 Wallball shots 9/5

DU x Max Reps

Rest 2 minutes.

Metcon (AMRAP – Reps)

Against a 4-minute running clock:

200 M Run

25 DB Snatches

Air squats x max Reps

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