CrossFit Inventive – CrossFit

(No Measure)

Hamstring box stretch 2 mins

20 scorpions

1 lap inchworm

10 forward/lateral leg swings

hip flexor & Lower back stretch

—————————————–

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 (AMRAP – Rounds and Reps)

15 Min AMRAP:

15 BMU

30 Deadlifts 100/60kg

30 Lateral Bar Burpee

15 Min AMRAP:

Scaled:

20 Pull-up/Ring rows

30 DL

30 LBB

Leave a Reply

Your email address will not be published. Required fields are marked *