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

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