CrossFit Inventive – CrossFit

Warm-up (No Measure)

10 shuttle runs

4 laps side skips

2 x High knees

4 x Butt flicks

10 forward/lateral leg swings

5 Inchworm 2 push-ups

20 scorpions

30 sec each side hip flexor & Lower back stretch

30 sec each side Glute stretch

3 x 30 sec Hamstring box stretch

—————————————–

Strength:

Max Strict Pull-ups (Minimum 5 reps per round@ body weight)

Minimum 5 reps per round@ body weight or use bands. Go off last weeks perfoprmance. 90 sec rest between sets.

Deadlift (Increasing weight/Decreasing reps. )

*Set 1 – 55% x 8 reps

*Set 2 – 65% x 6 reps

*Set 3 – 75% x 4 reps

*Set 4 – 85% x 2 reps

*Set 5 – 90% x 2 rep

All TNG reps

After bar warm up, Starting weight is @55%, no need to build up to 55%.

Rest 90 sec between sets 1,2 & 3.

2 mins rest for sets 4 & 5.

Record set 5.

Metcon (Time)

For Time:

21-15-9-3

Deadlift 90/60kg

Lateral Bar Burpee

12 min cap