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.