CrossFit Inventive – CrossFit
Warm-up (No Measure)
Red banded warm up
10 shuttle runs
4 laps side skips
2 last high knees
2 laps butt kicks
10 leg swings forward/lateral
5 inchworm 1 push up
30 sec spiderman lunge hold
30 sec glute st each side
20 scorpions front/back
lower back/hip flexor stretch
3 x 30 sec hammy box stretch
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Strength:
Max Strict Pull-ups (3 sets max reps 90 sec rest)
minimum 5 reps each set.
Deadlift (Build to 3 reps @85% 1RM + 1 drop set 5 reps)
For drop set 1×5, decrease weight 30kg down if 3RM is above 180kg. For drop set 1×5, decrease weight 20kg down if below 180kg.
Target 5kg increase per week if above 180kg working set. 2.5kg down if below 180kg.
Record drop set weight in comment box.
Metcon (Time)
7 rounds for time:
3 Deadlifts @70/45kg
3 Power cleans @70/45kg
3 Bar muscle ups (scale to 6 Box MUPS
12 min cap
