CrossFit Inventive – CrossFit

Warm-up (No Measure)

10 shuttle runs

4 laps side skips

2 laps butt flicks

2 laps high knees

5 inchworm 1-2-3-4-5 push ups

Agility ladder relay

Box hammy stretch 3 x 30 sec

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Strength:

Deadlift (3 Reps @85% 1RM + 1 drop set 5 reps)

For Drop Set 1×5, decrease 30kg down if work 3RM is above 160/100kg.

For Drop Set 1×5, decrease 20kg down if work 3RM is below 160/100kg.

Target 5kg increase / week if work sets are above 160/100kg.

Target 2.5kg increase / week if work sets are below 160/100kg.

Metcon (Time)

Reversing last Thursdays WOD:

For time:

10-9-8-7-6-5-4-3-2-1

Bar Muscle up

1 x Deadlift @120/70kg in-between each round.

*If you break on the bar muscle up do 3 x burpee target each break.