CrossFit Inventive – CrossFit

Warm-up

20 Scorpions F/B

Lower back/Hipflexor 0:30 e/s

Spiderman Lunge Hold 0:30 e/s

Wrist stretch 0:30 Front only

Twisted Cross 0:30 e/s

Puppy Dog Pose 0:30

1:00 Plank Hold

Barbell

10 Good Mornings

10 Deadlifts

5 Hang Power Clean

5 Sumo Deadlift high Pulls

Deadlift (15-10-5)

Week 3, Final week of Touch and Go Volume.

Lets aim to go up 2.5-5kg on each set.

Record last set of 5 reps.

Metcon (Time)

For Time: (Running Clock)

15-10-5

– Deadlift 80/55kg

– Lateral Bar Burpee

Rest 2:00

15-10-5

– Hang Power Clean 50/35kg

– Lateral Bar Burpee

Rest 2:00

15-10-5

– Sumo Deadlift High Pull 40/25kg

– Lateral Bar Burpee

(20 min cap)

* Your rest is incorporated into your final time time.

* You will need to reduce your weight for each exercise.
* Scale weight as needed.

* Scale to Burpee step over. The bar isn’t that high off the ground though so you should be able to jump.