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
60 sec spiderman lunge hold each side
20 scorpions
hip flexor & Lower back stretch
Glute stretch
Hamstring box stretch 2 mins
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Strength:
Max Strict Pull-ups (3 sets max reps)
Deadlift (Build to 3 reps + 1 drop set 1 x 5 reps)
Build to 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.
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.
Metcon (AMRAP – Reps)
7 min Amrap:
1 Deadlift @70/45kg
1 Squat clean @70/45kg
1 Bar Muscle up
2 Deadlift
2 squat clean
2 Bar muscle up
“Etc”
Increasing up by 1 rep of each.
