CrossFit Inventive – CrossFit

Warm-up (No Measure)

10 shuttle runs

4 laps side skips

2 laps butt flicks

2 laps high knees

10 leg swings forward/lateral

5 inch worms 2 push ups

1 lap spiderman lunge

20 scorpians front/back

lower back hip flexor stretch 30 sec each side

glute stretch 30 sec each side

3×30 sec rounds box hamstring stretch

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Strength:

Deadlift (1×3 @ 85% + increase + 1x drop set)

Work up to 85% of 1RM for a triple week 1, then decrease weight for 1 drop set of 5 reps.

Drop weight by 30kg down if triple is above 180 + target 5 kg increase per week

Drop weight by 20kg down if triple is below 180kg + target 2.5kg increase per week

Record drop set weight in comment box.

Metcon (Time)

Chipper:

FOR TIME:

50 KBS @24/16kg

50 HRPU

50 Wallball shots

30 KBS

30 HRPU

30 Wallball shots

15 KBS

15 HRPU

15 Wallball shots

15 min cap

**Please don’t drop wallballs!