CrossFit Inventive – CrossFit

Warm-up (No Measure)

Green banded shoulder mobility

30 red banded pull aparts

20 pass throughs

10 OHS

double car park run

10 leg swings forward/Lateral

1 lap inchworm 1 push up

1 lap spiderman lunge

20 scorpions F/B

30 sec lower back/hip flexor stretch E/S


3 sets:

5 scap pulls

5 kipping swings

Deadlift (3 sets 3 reps 2 mins rest)

3-4 building sets the 3 x 3 at your new weight.

Increase by 2.5-5kg MAX!

If last weeks weight was tough, stay at that weight or no more than 2.5kg increase.

Metcon (Time)

For time:

15 x Deadlift @100/70kg

5 x Bar muscle ups

10 x Deadlift @100/70kg

7 x Bar muscle ups

5 x Deadlift @100/70kg

10 x Bar muscle ups

12 min cap

*Scale to C2B pull ups or banded BMUP

Scaled Masters= Jumping C2B. Open standard.

RX+ = 140/90kg Deadlift/Bar muscle up