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 (3 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 immediately 2 drop set)
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)
For time:
100 Double unders
80 Overhead plate lunges 20/10kg
60 Plate twist 201/10kg
40 Plate burpees
20 Plate ground 2 overhead
10 Overhead plate situps
16 min cap
