CrossFit Inventive – CrossFit
Warm-up (No Measure)
Double carpark run
60 sec couch stretch E/S
60 sec Hammy stretch E/S
30 sec glute stertch E/S
20 scorpions front back
30 sec lower back hip flexor starch E/S
3 sets:
5 scap pulls
5 kipping swings
3 inch worm 2 push ups
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Strength:
Deadlift (5 sets 5 reps 90 sec rest)
Deadlift early in the week/block so we can keep the legs fresh for the Open.
Complete 5 sets 5 reps @75% week one.
Increase by 2.5kg-5kg per week.
90 sec rest between working sets.
Members in the Open, this is maintenance so chose a safe load!
No more than 15 mins on this.
Metcon (Time)
For time:
27-21-15-9
Deadlift @90/60kg
T2B
12 min cap
Its a grip burner. Stay safe on the T2B. Break the reps up into smaller sets with quick rest if your not yet efficient in larger sets.
