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
Hamstring box stretch 2 mins
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Strength:
Max Strict Pull-ups (Minimum 5 reps per round)
Deadlift (Set 1 – 55% x 8 reps *Set 2 – 65% x 6 reps *Set 3)
*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
2.5 kg increase across all sets.
After bar warm up, Starting weight is @55%, Or build up to 55% if need be.
Rest 90 sec between sets 1,2 & 3.
2 mins rest for sets 4 & 5.
Record set 5.
Metcon (Time)
For time:
30 x DL @100/70kg
30 x Wallball
30 x HSPU
30 x Cal Row
