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

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