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
30 sec glute stretch each side
30 sec spiderman lunge hold each side
20 scorpions
hip flexor & Lower back stretch
Hamstring box stretch 2 mins
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Strength:
Max Strict Pull-ups (3 sets max reps )
Deadlift (1 x 3 + 1 x 5 drop set)
Build to 3 reps @85% 1RM + 1 drop set 1 x 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.
5kg increase per week if working set is above 180kg/ 2.5kg if below.
2 mins rest before new triple & drop set.
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
8 x Deadlift @60/40kg
8 x Hang squat clean @60/40kg
8 x Lateral bar burpee