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
Glute stretch
Hamstring box stretch 2 mins
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Strength:
Max Strict Pull-ups (Minimum 5 reps per round)
Minimum 5 reps per round@ body weight or use bands. Go off last weeks perfoprmance. 90 sec rest between sets.
Deadlift
*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
ADD 2.5kg onto of each of last weeks Sets.
Rest 90 sec between sets 1,2 & 3.
2 mins rest for sets 4 & 5.
Record set 5.
Metcon (3 Rounds for reps)
3 x 3 min AMRAPS:
3 x deadlift @60/40kg
4 x power clean @60/40kg
5 x LBB
