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.