CrossFit Inventive – CrossFit

Warm-up (No Measure)

2 x carpark runs

10 leg swings/forward lateral

2 laps high knee runs

2 laps butt flicks

4 laps side skips

5 inch worm 1 push up

30 spiderman lunge hold E/S

30 secs glute stretch E/S

20 scorpions front/back

30 sec lower back/hip flexor stretch E/S

30 sec hammy stretch E/S

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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.

No more than 15 mins on this.

Metcon (AMRAP – Reps)

8 MIN AMRAP:

INCREASING REPS BY 3’S

3 x Pull-ups

3 x Deadlifts @ 70/50

3 x Lateral bar burpee =9 reps

6 x pull ups

6 x Deadlift

6 x Lateral bar burpee = 27 reps

9,9,9 = 54 reps

12,12,12 = 90 reps

15,15,15 = 135 reps

Until time cap finishes