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 scap 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