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
