CrossFit Inventive – CrossFit

(No Measure)

Thursday

Hamstring box stretch 2 mins

20 scorpions

1 lap inchworm

10 forward/lateral leg swings

hip flexor & Lower back stretch

—————————————–

Strength:

Deadlift (3 at 85% of 1RM Deadlift + 1 drop set of 5 reps)

Work to a set of 3 at 85% of 1RM Deadlift, then decrease for Drop Set 1×5.

For Drop Set 1×5, decrease 30kg down if work 3RM is above 180kg.

For Drop Set 1×5, decrease 20kg down if work 3RM is below 180kg.

Target 5kg increase / week if work sets are above 180kg.

Target 2.5kg increase / week if work sets are below 180kg.

Metcon (Time)

For time:

30 Deadlifts 80/50kg

40 Pull-Ups

50 KB Swings 24/16kg

60 Ab Mat Sit-Ups

70 Burpees

“No Cap”

Leave a Reply

Your email address will not be published. Required fields are marked *