CrossFit Inventive – CrossFit
Warm-up (No Measure)
10 shuttle runs
4 laps side skips
10 forward/lateral leg swings
5 Inchworm 2 push-ups
hip flexor & Lower back stretch
Hamstring box stretch 2 mins
Deadlift (1 x 3 + 2 drop sets 8 reps)
Work to 80% of 1RM for triple.
** decrease weight for 2×8.
For Drop Sets 2×8, decrease weight by 30kg down if triple is above 150kg.
For Drop Sets 2×8, decrease weight by 20kg down if triple is below 150kg.
Target 10kg increase / week if work sets are above 150kg.
Target 5kg increase / week if work sets are below 150kg.
Max Strict Pull-ups (3 sets Max reps 90 sec rest)
Use bands if yo can’t do more than 5 reps @body weight.
Metcon (3 Rounds for reps)
3 x 4 min AMRAPs:
3 x Deadlift @80/50kg
6 x LBB
9 x T2B
18 reps per round
Woody, Trev, Mathew, Jorja & Keiren Ripping to hang power cleans!