CrossFit Inventive – CrossFit
Warm-up
20 scorpions front/back
30 second lower back/hipflexor
30 sec glute each side
2 laps high bum bear crawl
1 lap zombie walks
30 green banded SLDL
4 laps banded crab walks
10 slow neck circles each way
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10 x tempo Handstand descends 3 seconds down
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Strength:
Deadlift (Interval Deadlifts)
On every minute:
3 TNG Reps @60%
mins 0:00-4:00 (5 sets)
Rest mins 5:00-6:00
On every 30 seconds:
2 TNG Reps @70%
mins 6:00-8:00 (5 sets)
Rest mins 9:00-10:00
On every 15 seconds
1 rep @75%
10:00-11:00 (5 sets)
Metcon (4 Rounds for reps)
Intervals x 4 Sets.
2 mins On/2 mins off:
14 Deadlifts @80/50kg
7 Burpee box jumps @24/20
Remaining time: Max kipping HSPU’s.
*Partner up. 1 works for 2 mins while the other rest for 2 mins.
* Score max HSPU each round
