CrossFit Inventive – CrossFit
Warm-up (No Measure)
2 x carpark runs
2 laps high knee runs
2 laps butt flicks
2 laps side skips
2 laps fast feet
On the spot:
2 rounds:
5 inchworm 1 push up
10 Alt lunges
15 Air squats
Stretch:
60 sec E/S Hammy stretch
30 sec E/S spiderman lunge hold
30 sec E/S Lower back and hip flexor stretch
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Strength:
Deadlift (8 min EMOM @70% 1RM )
Pyramid Volume on minimal rest:
Min 1- 3 reps
Min 2- 4 reps
Min 3- 5 reps
Min 4- 6 reps
Min 5- 7reps
Min 6- 6 reps
Min 7- 5 reps
Min 8- 4 reps
43 reps
If you cannot mange the volume at that weight, reduce it as you go and maintain good form.
Metcon (Time)
For time:
21-15-9
Deadlift @80/55kg
15-12-9
Burpee Box Jump over
7 min cap
