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
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Strength:
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 (Time)
For time:
800m run buy in
Then 3 rounds:
10 Burpee2Target
10 Deadlift @80/50kg
10 Box Jumps
500m run buy out.
17 min cap
