CrossFit Inventive – CrossFit

Deadlift (20 mins to establish a “SAFE” 1RM)

THIS NEEDS TO BE A SAFE 1RM. NO ROUNDED OUT BACKS! STAND UP TO FULL EXTENSION AT THE KNEES & HIPS. SHOULDER FINISH BEHIND THE BAR.

Warm-up (No Measure)

DOUBLE CARPARK RUN

10 leg swings/forward lateral

5 inchworm 1 push up

30 sec spiderman lunge hold

3 x 30 sec hammy stretch box

60 sec couch stretch E/S

3 sets x 5 scap pulls.

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Max Strict Pull-ups (1 attempt)

use a band if you cannot do 1 unassissted strict pull-up.

Record the coulour band used to do your max PU’s

Max effort Strict push-ups

Tricep style push-ups. Elbows in tight!

1 attempt only
Chest to ground. Shoulder blades to dowl rod. Elbos must reach full extension.