CrossFit Inventive – CrossFit

Warm-up

20 scorpions front back

30 sec lower back hip flexor

30 sec quad stretch

3 sets:

30 sec box hammy stretch

15 banded lat pull downs

4 KB Single leg SLDL E/S

10 banded SLDL

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Strength:

Stiff Leg Deadlift (4 sets 8 reps 90 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
Complete 4 set of 8 reps at the same weight. Complete all 4 sets with good form.

Metcon (Time)

For time:

100 Lateral Bar Burpees

On every minute complete 5 power clean @60/40kg until 100 burpees are complete.

Start with 5 PC

Good luck!


Troy Whittaker