CrossFit Inventive – CrossFit
Warm-up (No Measure)
Volleyball first to 20
Roll burpee penalties
30 sec glute stretch
30 sec spiderman lunge hold
30 sec lower back/hip flexor
3 sets:
5 scap pulls
5 kipping swings
Partner A:
30 banded SLDL
Partner B:
Red banded crab walks
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Strength:
Deadlift (3 sets 10 reps 2 mins rest )
Build up and complete 3 sets of 10 reps.
Chose own weight, but shouldn’t be to heavy at this rep range.
De-load week.
Metcon (AMRAP – Reps)
Judging Day:
7 minute AMRAP:
3 Ring muscle ups
3 squat cleans @60/40kg
Increase squat cleans up by 3 reps each round. RMUP’s remain at 3 reps.
*scale back to bar muscle up/C2B/Kipping or ring dips if available.
