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
