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.