CrossFit Inventive – CrossFit

Warm-up

20 scorpions front back

30 sec lower back/hipflexor

30 sec glute stretch

30 Green banded SLDL

2 Sets Lateral crab walks + 20 glute bridges

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Barbell

10 x SLDL

10 x Bent over row

5 x Power clean

5 x hang power clean

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Deadlift (Volume & Strength Reps. )

Every 2 minutes, for 12 minutes (6 sets) of:

Deadlift

*Set 1 – 8 reps @ 50%

*Set 2 – 6 reps @ 60%

*Set 3 – 4 reps @ 70%

*Set 4 – 2 reps @ 80%

*Set 5 – 2 reps @ 90%

*Set 6 – 5 reps @ 75%

Build up to 50% and start together.

Record heavest double.

Metcon (AMRAP – Rounds and Reps)

8 minute amrap:

Complex:

3 x Deadlifts + 2 x Hang Power Clean @60/40kg

2 x Lateral Bar Burpees

*Increase the burpees by 2 reps at the completion of each complex.