CrossFit Inventive – CrossFit
10 laps gym floor
2 laps bear crawl
1 lap inchworm
1 lap spiderman lunge
10 forward/lateral leg swings
hip flexor & Lower back stretch
Power Clean (1 @75% 1RM C&J + 2×2 drop sets.)
Work to 75% of 1RM C&J for a single, then perform 2 drop sets of 2 reps.
For Drop Set 2×2, decrease weight by 15kg if above 100kg.
For Drop Set 2×2, decrease weight by 10kg if above 100kg.
Target 5kg increase / week if work sets are above 100kg.
Target 2.5kg increase / week if work sets are below 100kg.
Metcon (No Measure)
EMOM X 4 ROUNDS:
Round -1 Strict pull-ups 3-8 reps
Round -2: Ring L-holds x 30 seconds accumulated time.
Round -3: Handstand walk x 10 metres or 30-45 sec Handstand Hold