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

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