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
—-
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.
