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
