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!
