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

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