CrossFit Inventive – CrossFit
(No Measure)
Hamstring box stretch 2 mins
20 scorpions
1 lap inchworm
10 forward/lateral leg swings
hip flexor & Lower back stretch
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Strength:
Stiff Leg Deadlift (4 Sets 6 Reps)
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
Work at 65% of 1RM Deadlift. Keep the weight consistent across the work sets.
Target 5kg increase / week if work sets are above 100kg.
Target 2.5kg increase / week if work sets are below 100kg.
Metcon (4 Rounds for time)
Every 6 minutes, for 24 minutes (4 sets), complete the following as quickly as possible:
Run 400m
10 SDHP 45/30kg
10 C2B Pull-ups
10 Burpee 2 Target
