CrossFit Inventive – CrossFit
Warm-up
10 leg swings forward/Lateral
1 lap inchworm 1 push up
1 lap spiderman lunge
Cycle through 3 sets:
200m row
10 Green banded SLDL
20m banded crab walk
1 Wall walk
Deadlift (Percentage work )
Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
*Set 1 – 5 reps @ 60%
*Set 2 – 4 reps @ 70%
*Set 3 – 3 reps @ 80%
*Set 4 – 5 reps @ 70%
*Set 5 – 4 reps @ 80%
*Set 6 – 3 reps @ 90%
Metcon (Time)
For time:
15-12-9
Deadlift @150/90kg
Strict HSPU
Metcon (Time)
For time:
15-12-9
Deadlift 100/70kg
Strict HSPU/Kipping HSPU
*Scale
20-15-10
Deadlift @70/50kg
Kipping HSPU/
20 strict Strict Push-ups after each set of deadlifts
