CrossFit Inventive – CrossFit
(No Measure)
Hamstring box stretch 2 mins
20 scorpions
1 lap inchworm
10 forward/lateral leg swings
hip flexor & Lower back stretch
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STRENGTH:
Deadlift (1 sets 3 rep at 85% of 1RM, + 1 Set 5 Rep Drop Set)
For Drop Set 1×5, decrease 30kg down if work 3RM is above 180kg.
For Drop Set 1×5, decrease 20kg down if work 3RM is below 180kg.
Target 5kg increase / week if work sets are above 180kg.
Target 2.5kg increase / week if work sets are below 180kg.
Metcon (Time)
For time:
21 Burpees
15 Thrusters 50/35kg
9 Chest to Bar Pull-Ups
800 Meter Run
9 Chest to Bar Pull-Ups
15 Thrusters 50/35kg
21 Burpees
“No Cap”
