CrossFit Inventive – CrossFit

Warm-up (No Measure)

10 shuttle runs

4 laps side skips

High knees

Butt flicks

10 forward/lateral leg swings

5 Inchworm 2 push-ups

20 scorpions

hip flexor & Lower back stretch

Hamstring box stretch 2 mins

—————————————–

Strength:

Strict Pull-ups (3 sets minimum 5 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.

Deadlift (1 sets @90% 1RM, + 1 x max rep drop set)

Work to 90% of 1RM Deadlift for a single, then perform 1 drop set of Max Effort reps.

For Drop Set 1xME, decrease weight by 20kg down if work single is above 150kg.

For Drop Set 1xME, decrease weight by 15kg down if work single is below 150kg.

Target 10kg increase / week if work sets are above 150kg.

Target 5kg increase / week if work sets are below 150kg.

Record drop set reps in comment box.

Drop weight then straight into drop set, max reps.

Metcon (Weight)

12 min EMOM Complex of:

Mins 0-6:

1 x Deadlift + 1 x Hang Power clean + 1 x Hang squat clean @70/50kg

Mins 7-12:

3 x Deadlift @70/50kg + 6 x Push ups + 9 x air squats.

Second part, try and work hard to hang on. Drop reps of squats if need be.