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
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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
