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

—————————————–

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

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