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