CrossFit Inventive – CrossFit

Warm-up

60 sec couch stretch E/S

30 sec lower back/hip flexor

3 sets:

3 drain carpark run

3 inchworm 1 push-up

5 scrap pulls

8 KB- SLDL @16/12kg

—————-

Strength:

Deadlift (4 x 3 drop-reset @80%)

Build up to 80% of your 1RM and complete 4 sets 3 reps of drop-reset reps.

90 sec rest between working sets.

Metcon (AMRAP – Reps)

4 minute amrap:

3,3…6,6….9,9 etc up by 3’s

Deadlift @80/50kg

T2B

3 mins rest: (drop weight)

4 minute amrap:

3,3…6,6…9,9 etc

Power cleans @@70/40kg

Pull-ups

*Score total reps from the two workouts.

3,3=6

6,6=18

9,9=36

12,12=60

15,15=90

18,18=126

21,21=168