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

—————————————–

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