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 (3 sets max reps 90 sec rest )

Deadlift (Build to 3 reps + 1 drop set 1 x 5 reps)

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.

T5kg increase per week if working set is above 180kg/ 2.5kg if below.

Record drop set weight in comment box.

Metcon (Time)

8 Rounds for Time:

8 Push-Ups

8 V-ups

8 Air Squats

8 Pull-Ups

8 Deadlifts 40/30kg

8 Hang Power Cleans 40/30kg

8 Shoulder-to-Overheads 40/30kg

8 Front squat 40/30kg

15 min cap