CrossFit Inventive – CrossFit

Warm-up (No Measure)

10 shuttle runs
4 laps side skips
2 x High knees
4 x Butt flicks
10 forward/lateral leg swings
5 Inchworm 2 push-ups
20 scorpions
30 sec each side hip flexor & Lower back stretch
30 sec each side Glute stretch
3 x 30 sec Hamstring box stretch

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Strength:

Max Strict Pull-ups (Minimum 5 reps per round@ body weight)

Minimum 5 reps per round@ body weight or use bands. Go off last weeks perfoprmance. 90 sec rest between sets.

Deadlift (Increasing weight/Decreasing reps. )

*Set 1 – 55% x 8 reps
*Set 2 – 65% x 6 reps
*Set 3 – 75% x 4 reps
*Set 4 – 85% x 2 reps
*Set 5 – 90% x 2 rep
All TNG reps
After bar warm up, Starting weight is @55%, no need to build up to 55%.
Rest 90 sec between sets 1,2 & 3.
2 mins rest for sets 4 & 5.
Record set 5.

Metcon (Time)

For Time:
21-15-9-3
Deadlift 90/60kg
Lateral Bar Burpee
12 min cap