CrossFit Inventive – CrossFit
Warm-up (No Measure)
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 (4 sets 4 reps from 80% )
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.
Metcon (3 Rounds for reps)
3 x 4 min AMRAPs:
4 x Deadlift @60/40kg
6 x HRPU
10 x KBS @24/16kg
*20 reps per round
2 mins rest between each set.