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.
