CrossFit Inventive – CrossFit
Warm-up
200m Run
10 leg swings F/L
20 scorpions F/B
Lower Back/Hipflexor 0:30 e/s
Spiderman 0:30 e/s
Twisted Cross 0:30 e/s
Puppy Dog 0:30
——-
10 Scap Pulls
5 Kipping Knee Raises
20 Banded Good Mornings
Deadlift (Go Every 90 Seconds)
Week 4. Last week.
A) 4 Sets:
3 Dead Stop Deadlifts Small Increase On Last weeks performance if possible.
If you didn’t do last weeks deadlifts. (Choose a Moderate Load, same Load for all 4 sets).
B) 4 Sets:
3 Touch And Go Deadlifts
Aim to go slightly heavier than the above T&G. (All 4 sets the same weight.
– Recording T&G weight.
– Record Dead Stop Weight In Comment Box.
Metcon (Time)
On The 3:00 x 7 Rounds:
200m Sandbag Run
12 Toes To Bar
9 Deadlifts @85/60kg
* Looking for consistent tines throughout the 7 rounds.
* Record Fastest of the 7 rounds.
SUBS
200M SANDBAG RUN
– Reduce Load
– No Load
– 500m Bike, Damper on 10
– 250m Row, Damper on 10
– 250/200m Ski, Damper on 10
TOES TO BAR
– Knees To Elbows
– Kipping Knee Raise
– V-ups
– Abmat Sit-ups
– Reduce reps if you are losing time.
DEADLIFTS
– Reduce Load
