CrossFit Inventive – CrossFit
Warm-up
Glute stretch 30 seconds each side
Lowerback/Hipflexor 30 each side
Puppy Dog Pose 30 sec each side
Twisted Cross 30 sec each side
Calf 30 sec each side
————–
Activation
30 Calf Pumps
1 carpark run
10 Leg swings forward/Lateral
20 Banded Deadlifts
20 Banded Glute Bridges
5 Inchworms 1 Push-up
40 single skips
Metcon (Time)
DEADLIFT
“Capacity Builder”
For Time:
21-18-15-12-9-6-3:
Unbroken Deadlifts
RX=102.5/70kg’s
Total=84 reps
DESCRIPTION
Building upper limit capacity and awareness in the deadlift today
In other words, not only the raw ability, but the awareness on when/where to push
Knowing ourselves in such a sense is a skill we will refine, as it’s strategy at the base level
Stimulus calls for a moderate load today.. we’ll push for heavier loads in the coming weeks
Visualize a weight we could cycle for 30+ reps unbroken
Better to go slightly lighter than slightly too heavy
For if we “break” a set in the middle, we need to repeat that set
Metcon (AMRAP – Rounds and Reps)
15 Minute Amrap:
100m Double Kettlebell Front Rack Carry
20 HRPU’s
30 Double Kettlebell Deadlifts
40 Double Unders
RX= 2 x24/16kg
Scale Kettlebell weight as needed.
80 Singles if you cannot do Dubz. Or 45 Seconds of Practice.
HRPU’s from Knees if need be.
