CrossFit Inventive – CrossFit

Warm-up (No Measure)

10 shuttle runs
4 laps side skips
High knees
Butt flicks
20 scorpions
10 Inchworm 2 push-ups
10 forward/lateral leg swings
hip flexor & Lower back stretch
Hamstring box stretch 2 mins

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Strength:

Sumo Deadlift (Sumo Deadlift (1 set 3 reps immediately 2 drop set)

Work to a 3 RM. Then 2 drop sets of 5. Both drop sets at 20kg down if 3 RM is over 200kg. Both drop sets at 15kg down if 3 RM is under 200kg. Linear progression each week. Target 10kg increase if 3 RM is over 200kg. Target 5kg increase if 3 RM is below 200kg.

Metcon (Time)

7 rounds:
12 deadlifts @body weight
9 Burpee
6 C2B
15 min cap