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!