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
