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