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
—————————————–
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.
