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

3 x 5 strict pull ups or ring rows

20 scorpions

hip flexor & Lower back stretch

Hamstring box stretch 2 mins

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Strength:

Deadlift (Deadlift 3 Reps @85% week 1 + 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.

Record drop set weight in comment box.

Metcon (AMRAP – Reps)

15 Min running clock:

Mins 0-5 Establish:

1 + Deadlift + 1 x Hang squat clean + 1 x Front Squat

Mins 5-11: (6 min AMRAP of “The Chief”)

3 deadlift @60/40kg

6 HRPU

9 Air squats

Min 11 -14:

Max rep pull ups (any)

Min 14-15:

Max Burpee 2 target. (6 inch above arms)

*Score for total reps.

If your

*If your lift is 100kg that is 100 reps.