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.
