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:
Max Strict Pull-ups (3 sets max reps 90 sec rest)
Deadlift (1 x 3 reps + 2 drop sets of 8 reps)
Work to 80% of 1RM for triple week 1.
** 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 (Time)
5 RFT:
5 x Deadlifts @100/60kg
10 x Pull-ups
15 x Ab mat frog sit-ups
12 min cap
Craig Boylan with a PB Deadlift of 190kg during last testing week. Two more weeks and we have our last testing for 2016!
