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