CrossFit Inventive – CrossFit

Warm-up (No Measure)

60 sec couch stretch E/S

1 lap inchworm

1 lap spiderman lunge

20 scorpionms F/B

30 sec Lower back/Hip flexor

30 Green banded SLDL

3 x 10 banded crab walks

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Strength:

Deadlift (3 x 5 Deficit 0n 25kg plate)

Final week of deficit deadlift.

Build up to last performance and Add 2.5-5kg on last performance if possible.

Week 1 was @75%.

take 2 mins rest between sets.

Metcon (AMRAP – Rounds)

Increasing weight/decreasing reps each set.

4 minute amrap:

8 Deadlifts @90/60kg

8 Latreal bar burpees

-2 minuts rest-

4 minute amrap:

6 Deadlifts @100/70

6 Lateral bar burpees

-2 minutes rest-

4 minute amrap:

4 Deadlifts @110/80kg

4 Lateral bar burpees

*Score for total completed rounds over the 4 amraps.