CrossFit Inventive – CrossFit
Warm-up (No Measure)
10 shuttle runs
4 laps side skips
High knees
Butt flicks
20 scorpions
10 Inchworm 2 push-ups
10 forward/lateral leg swings
hip flexor & Lower back stretch
Hamstring box stretch 2 mins
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Strength:
Strict Pull-ups (4 sets max reps)
No Kip!
Start movement at full extension, activate scapulars drawing them down your back as you pull your chin to and above the cross bar. Lower back to full extension of the arms before dropping off the bar.
Sumo Deadlift (Sumo Deadlift 1 set 3 reps + 2 drop sets 3 reps)
Work to a 3 RM. Then 2 drop sets of 5. Both drop sets at 20kg down if 3 RM is over 200kg. Both drop sets at 15kg down if 3 RM is under 200kg. Linear progression each week. Target 10kg increase if 3 RM is over 200kg. Target 5kg increase if 3 RM is below 200kg.
Metcon (Time)
5 rounds of:
12 dumbbell snatches 30/15kg
9 deadlift 110/80kg
6 bar muscle-ups
15 min cap