CrossFit Inventive – CrossFit
(No Measure)
Thursday
Hamstring box stretch 2 mins
1 lap inchworm
10 forward/lateral leg swings
20 scorpions
Hip flexor & Lower back stretch
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Strength:
Deadlift (Clean Grip Deadlift: 3 Sets 5 Reps )
Start at 75% of 1RM Deadlift.
Target 5kg increase / week if work sets are above 100kg.
Target 2.5kg increase / week if work sets are below 100kg.
***Only 3 sets due to testing week.
Metcon (AMRAP – Rounds and Reps)
AMRAP in 5 minutes of:
20 DU’s
8 Deadlifts @80/50 Kg
3 mins rest:
Metcon (AMRAP – Rounds and Reps)
AMRAP in 5 minutes of:
15 Kettlebell Swings 32/24 kg
15 Push-Ups
Rest 2 Mins:
Metcon (Time)
“Bonus round”
For time:
500m sprint
