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!!
