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
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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”
