CrossFit Inventive – CrossFit
Warm-up
20 Scorpions F/B
Lower Back/Hipflexor 0:30 e/s
Spiderman Lunge Hold 0:30 e/s
Twisted Cross 0:30 e/s
————
Activation
20 Banded Good Mornings
30 Calf Pumps
20 Halo Glute Bridges
30 Sec Plank Hold
———-
Deadlift (GoE90 seconds)
Aiming to make an increase on our 3 rep range in last block.
A) 4 Sets:
2 Dead Stop Deadlifts (Same weight)
B) 4 Sets:
2 Touch-and-Go Deadlifts
(Same weight)
Metcon (AMRAP – Reps)
(Running 15:00 Minute Clock)
Part A.
5 Minutes Max Cal Bike Erg
Rest 2:00 Minutes
Part B.
AMRAP 8:
5 Burpee Box Jump Overs 24/20 inch
1 Deadlift @102.5/70kg
5 Burpee Box Jump Overs
2 Deadlift @102.5/70kg
5 Burpee Box Jump Overs
3 Deadlift @102.5/70kg
*Increasing up by 1 Deadlift each set.
*Score total reps from Part A & B.
SUBS
MAX CAL BIKE ERG
– Max Cal any machine
BURPEE BOX JUMP OVERS
– Reduce height
– Burpee Step Overs
– Frog Hop step overs
DEADLIFT
– Reduce weight as needed
