CrossFit Inventive – CrossFit
Warm-up (No Measure)
Game B-Ball first to 5
10 leg swings F/L
1 lap inchworm
1 lap spiderman lune
2 laps bear crawls
1 lap crab walk
20 scorpions F/B
30 sec lower back hip flexor
30 Green banded SLDL
50 red banded pull-aparts
10 red banded OHS
————————-
Strength:
Stiff Leg Deadlift (3 sets 8 reps 90 sec rest)
Points of Performance
-Clean Grip
-Maintain same slight knee bend throughout the entire movement
-Push the Hips Back
-Keep Straight Lumbar Curve
-Feel the Stretch in your Hamstrings
-Raise Quickly, Bringing your Hips to the Bar
Build up to a Moderate-heavy weight and complete 3 sets 8 reps.
Metcon (Time)
For Time:
15-10-5-10-15
Deadlift @50/35
Hang power snatch@50/35kg
Lateral bar burpee
