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



Strict Pull-ups (3 Sets 5 Reps (advanced 3 sets max reps))

No Kip!

Start movement at full extension, activate scapulars drawing them down your back as you pull your chin to and above the cross bar. Lower back to full extension of the arms before dropping off the bar.

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 (Time)


200m Run

20 KBS 24/16kg

20 Ab mat sit-ups

20 Deadlifts 60/40kg

15 min cap

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