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



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.