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 x 3 + 2 drop sets 8 reps)

Work to 80% of 1RM for 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.

Max Strict Pull-ups (3 sets Max reps 90 sec rest)

Use bands if yo can’t do more than 5 reps @body weight.

Metcon (3 Rounds for reps)

3 x 4 min AMRAPs:

3 x Deadlift @80/50kg

6 x LBB

9 x T2B

18 reps per round


Woody, Trev, Mathew, Jorja & Keiren Ripping to hang power cleans!