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