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 (Work to 80% of your 1RM Deadlift for a triple)
** decrease weight for 2×8.
For Drop Sets 2×8, decrease weight by 30kg down if triple is above 150kg.
For Drop Sets 2×8, decrease weight by 20kg down if triple is below 150kg.
Target 10kg increase / week if work sets are above 150kg.
Target 5kg increase / week if work sets are below 150kg.
Metcon (AMRAP – Rounds and Reps)
13 Min AMRAP:
200m Run with wallball @9/5kg
15 Wallball shots @9/5kg
10 Deadlifts@80/50kg
DONT DROP WALLBALLS at any stage
