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