CrossFit Inventive – CrossFit
Warm-up (No Measure)
Red banded nose bridges X30 reps
10 shuttle runs
4 laps side skips
2 laps high knees
2 laps butt kickers
10 forward/lateral leg swings
5 Inchworm 2 push-ups
30 sec spiderman lunge hold E/S
20 scorpions (front-back)
hip flexor & Lower back stretch
Glute stretch 30 sec E/S
Hamstring box stretch 3 x 30 sec
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Strength:
Deadlift (3 sets 8 reps 90 sec rest)
Starting week 1 at 70% of 1RM Deadlift
Target 5kg increase / week if work sets are above 160/100kg.
Target 2.5kg increase / week if work sets are below 160/100kg.
Metcon (Time)
Grip burner!
For time:
30-20-10
Deadlift @80/60kg
T2B
12min cap
