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