CrossFit Inventive – CrossFit
(No Measure)
Hammi box stretch 3×30 seconds
5 x inchworm + 1 push up
30 sec spiderman lunge hold each side
20 scorpions
lower back/hip flexor stretch
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Strength:
Deadlift (1@90% + 1 Max Rep Drop Set.)
Work to 90% of 1RM Deadlift for a single, then perform 1 drop set of Max Effort reps.
For Drop Set, decrease weight by 20kg if above 150kg.
For Drop Set, decrease weight by 15kg if above 150kg.
Target 10kg increase / week if work sets are above 150kg.
Target 5kg increase / week if work sets are below 150kg.
Metcon (Time)
For time:
50 Deadlifts 60/40kg
100 DU’s
50 Hang power cleans 60/40kg
75 DU’s
50 Front squats 60/40kg
50 DU’s
50 S2O 60/40kg
25 DU’s
20 min cap
