CrossFit Inventive – CrossFit
Deadlift (8 MIN EMOM @65% 1RM)
Pyramid Volume on minimal rest:
Min 1- 4 reps
Min 2- 5 reps
Min 3- 6 reps
Min 4- 7 reps
Min 5- 8 reps
Min 6- 7 reps
Min 7- 6 reps
Min 8- 5 reps
48 reps
Week 2/4 Down in weight, up in reps!
If you cannot mange the volume at that weight, reduce it as you go and maintain good form.
Warm-up (No Measure)
2 x carpark runs
2 laps high knee runs
2 laps butt flicks
4 laps side skips
4 lap run throughs increasing speed
On the spot:
Core:
4 sets continuous of:
15 sec Holow rock hold
15 sec superman hold
Stretch:
60 sec E/S Hammy stretch
30 sec E/S spiderman lunge hold
30 sec E/S Lower back and hip flexor stretch
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Metcon (AMRAP – Reps)
A Taste of the CrossFit Open
8 min AMRAP Of:
10 x deadlifts @80/60kg
15 Wallball @9/6kg
15 x deadlifts @80/60kg
15 x Wallball @9/6kg
20 x Deadlift @80/60kg
15 x Wallball @9/6kg
25 Deadlifts @80/60kg
15 x Wallball @9/6kg
30 x Deadlift @80/60kg
15 x Wallball @9/6kg
35 x Deadlift @80/60kg
15 x Wallball @9/6kg
Reload back to the top if you
