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