CrossFit Inventive – CrossFit
Warm-up
MOBILITY
20 Scorpions F/B
Lower Back/Hipflexor 0:30 e/s
Glute 0:30 e/s
Calf 0:30 e/s
Puppy Dog 0:30
Twisted Cross 0:30 e/s
Wrist 0:30
————
ACTIVATION
10 Barbell Good Mornings
5 Deadlifts
30 Calf Pumps
30 Dubz/60 Single Skips
HS-Hold 0:30
1 Wall Walk
—–
Build to first Deadlift Weight.
Deadlift (Percentages Bases off 1RM)
5 Reps @40%
5 Reps @50%
5 Reps @60%
– Take 2:00 minutes rest after each set.
– Record 60% set.
– Record 40 & 50% in your comment box.
Metcon (Time)
2-4-6-8-10:
Wall Walks
Deadlifts 120/80kg
Double-unders (10 x)
CAP 15:00
2 Wall Walks
2 Deadlifts
20 Double-unders
4 Wall Walks
4 Deadlifts
40 Double-unders
6 Wall Walks
6 Deadlifts
60 Double-unders
Etc…
