CrossFit Inventive – CrossFit
(No Measure)
Green Banded shoulder Mobility
Red banded pull aparts
Red banded pass throughs
1 lap spiderman lunge
10 forward/lateral leg swings.
20 scorpions
Hip flexor/lower back stretch
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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 (Time)
For time:
Ascending ladder
1-2-3-4-5-6-7-8-9-10
Snatch @60/40kg
After each round complete 1 round of:
“Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats
20 Min cap
