CrossFit Inventive – CrossFit

Warm-up (No Measure)

Red banded warm up

10 shuttle runs

4 laps side skips

2 laps high knees

2 laps butt kicks

10 forward/lateral leg swings

5 inchworms 1 push up

30 sec spiderman lunge hold each side

30 sec glute stretch

20 scorpions front & back

30 sec lower back/hip flexor stretch

3 x 30 sec rounds box hammy stretch

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STRENGTH:

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

For Drop Set 1×5, decrease 30kg down if work 3RM is above 180kg.

For Drop Set 1×5, decrease 20kg down if work 3RM is below 180kg.

Target 5kg increase / week if work sets are above 180kg.

Target 2.5kg increase / week if work sets are below 180kg.

This is week 2 increase on last week’s 85% with the same increase for drop set

Metcon (Time)

1 round for time:

50 Pull ups

40 deadlifts @60/40kg

30 hang power clean @60/40kg

20 lateral bar burpee

10 front squat @ 60/40kg

15min time cap

Go through ALL movements with an empty bar first!!