CrossFit Inventive – CrossFit
(No Measure)
KB Hamstring box stretch 3×30 sec
10 shuttle runs
1 lap inchwrom 1 push up
10 forward / lateral leg swings
20 scorpions
lowerback/hip-flexor stretch
Deadlift (1 Rep@90% of 1RM + 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 (Time)
For Time:
15-12-9
Deadlift 90/60kg
Bar Facing Burpees
6 min cap
—————
3 min rest
Metcon (Time)
For Time:
12-9-6
Deadlift 100/70kg
BFB
5 min cap
—————–
3 mins rest
Metcon (Time)
For Time
9-6-3
Deadlift 110/80kg
BFB
4 min cap