CrossFit Inventive – CrossFit
Warm-up
3 Rounds:
6 Shuttle Runs
6 Single Leg DB or KB RDL’s e.s
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MOBILITY
Lower Back/Hipflexor 30s e.s
Puppy Dog 30s
Barbell Hamstring Stretch 1 Minute. (keep legs as straight as possible letting hang towards the floor. Take a wider grip on the bar if your flexible)
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ACTIVATION
10 BB Good Mornings
5 BB Deadlifts
Build to starting load.
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Deadlift
Go Every 2 Minutes:
8 @65%
8 @70%
6 @75%
6 @77% [Estimate Between your 75 & 80%]
6 @80%
Record last 6 reps Load.
Metcon (Time)
L1
5 Rounds For Time:
5 Deadlifts 140/90kg
50m Farmers Carry 32/24kg
15 Burpee Box Jump Overs 24/20 inch
Rest 1:00 between sets.
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L2
5 Rounds For Time:
5 Deadlifts 90/70kg
50m Farmers Carry 32/24kg
15 Burpee Box Jump/Step Overs 24/20 inch
Rest 1:00 between sets.
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L3
5 Rounds For Time:
5 Deadlifts [Choose Load]
50m Farmers Carry [Choose Load]
15 Burpee Box Step Overs 24/20 inch
Rest 1:00 between sets.