CrossFit Inventive – CrossFit

Warm-up (No Measure)

Time to try Open workouts!

10 shuttle runs

4 laps side skips

High knees

Butt flicks

10 forward/lateral leg swings

5 Inchworm 2 push-ups

20 scorpions

hip flexor & Lower back stretch

Hamstring box stretch 2 mins

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Strength:

Deadlift (1 set 3 reps @85% + 1 drop set 5 reps )

Work up to 85% of 1RM for a triple week 1, then decrease weight for 1 drop set of 5 reps.

Drop weight by 30kg down if triple is above 180 + target 5 kg increase per week

Drop weight by 20kg down if triple is below 180kg + target 2.5kg increase per week

Record drop set weight in comment box.

CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″
155= 70kg

100= 45kg