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

———————————–

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