CrossFit Inventive – CrossFit
Warm-up
2 min Frog Stretch
60 sec Ankle mobility each side
—–
3 rounds:
5 KB-Goblet Squats
5 Single leg KB- SLDL E/S
5 Scap pulls
5 Ring Rows
Back Squat (5RM )
5 Reps @50%
4 Reps @60%
3 reps @70%
1 Rep @75%
1 Rep @ 80%
Then Build to heavy 5 RM
Aim here is to get a feel for the 75 & 80% singles then hit the 5RM around that 70-80% mark if possible.
Metcon (Time)
7 Rounds:
5 Strict Chest to bar Pull-ups
6 OHS @52.5/38.5kg
7 Power Cleans @52.5/38.5kg
**Substitute OHS with Front Squat if need be.
Metcon (Time)
7 Rounds:
5 Strict Pull-ups
6 OHS @40/30kg
15 Deadlifts @40/30kg
