CrossFit Inventive – CrossFit

Warm-up (No Measure)

10 shuttle runs

4 laps side skips

2 laps High knees

2 laps Butt flicks

2 laps bear crawls

10 forward/lateral leg swings

5 Inchworm 2 push-ups

30 sec Spiderman lunge hold each side

20 scorpions (front-Back)

hip flexor & Lower back stretch

Hamstring box stretch 3 x 30 sec

60 sec Plank

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Strength:

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

3 Reps @85% 1RM week 1 + 1 drop set 5 reps

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 reps in comment box.

Metcon (AMRAP – Rounds and Reps)

6 Min AMRAP:

10 x Deadlift@70/50kg

10 x Plate Burpee (to 20/10kg plate)

Rest 3 mins & record score.

Metcon (Time)

For time:

15-10-5:

Power clean@70/50kg

Alternating OH Plate Lunge @20/10kg

“6 min Cap”

*Use same plate as used for plate burpees.