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.
