CrossFit Inventive – CrossFit

Deadlift (4 sets 4 reps 90 sec rest)

Build up and complete 4 sets 4 reps @80% of your 1RM Deadlift.

Increase by 5kg per week if your 80% is above 160/110kg.

Increase by 2.5kg per week if your 80% is below 160/110kg.

Warm-up (No Measure)

30 x Nose bridges

20 x banded pass throughs

1 x carpark run

1 lap inchworm

1 lap spiderman lunge

20 scorpions F/B

30 sec lower back/hipflexor stretch E/S

30 sec glute stretch E/S

3 x 30 sec box Hammy stretch (15 sec rest)

3 x 30 sec hanging knee raises (15 sec rest)

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Strength:

Metcon (AMRAP – Reps)

7 min AMRAP:

Increasing reps by 1 rep of:

1 x Deadlift @100/70kg

1 x C2B Pull-up

2 x Deadlift

2 x C2B

3 x Deadlift

3 x C2B

etc