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