CrossFit Inventive – CrossFit
Warm-up
10 x 10m Shuttle Runs
2 x 10m Walking Lunges
1 Lap Inchworm 1 Push-up
1 Lap Spiderman Lunge Add Rotations
—
Banded Lower
3 Way Puppy Dog Pose
—
Activation
2 Rounds
10 Barbell Good Mornings
5 BB SDHP
10 Hollow Body Scap Pulls/Hollow Rocks
—
Deadlift
Go Every 2:30 5 Sets x 5 Reps
Aim @80% for all 5 Sets.
Scale Load back as needed.
Touch & Go Reps.
Weighted Pull-ups
Go Every 90s x 5 Sets:
5 weighted strict pull-ups or your next hardest effort.
Build on the weight or stay at one challenging load.
SUB
– Body weight
– Hard banded
– Hard Ring Rows
10 Min cap (Time)
L1
For Time:
21-15-9
Barbell Sumo Deadlift High Pull 40/30kgs
7-7-7
Burpee Pull-ups
—
For Time:
21-15-9
Barbell Sumo Deadlift High Pull 35/25kgs
7-7-7
Burpee Pull-ups/Jump as high as possible
—
L3
For Time:
21-15-9
Kettlebell Sumo Deadlift High Pull
7 Push-ups + 7 Ring Rows
Push hard from the get go here.
Test out you hard pace you can hold onto!
Keep your back flat on the SDHP.