CrossFit Inventive – CrossFit

Warm-up

20 scorpions front/back

30 sec lower back/hipflexor E/S

30 sec Spiderman lunge hold each side

30 sec glute stretch each side

30 sec puppy dog pose

30 sec twisted cross each side

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30 green banded SLDL

2 laps banded crab walk + 10 Glute bridges

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Barbell:

5 deadlifts

5 hang power clean

5 strict press

5 push press

5 push jerk

Then 1 unbroken set:

5 deadlifts

5 hang power clean

5 push jerk

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Strength:

Deadlift (EMOM x 6 Touch N Go reps x 6 mins)

Build to 60-70% of your 1RM and complete 6 touch and Go reps on every minute for 6 mins.

(Scale weight as needed).

Metcon (Weight)

Every 2 mins x 8 rounds

12 Deadlifts @60/40kg

9 Hang Power Cleans @60/40kg

6 Shoulder to Overhead @60/40kg

Goal is to chose a weight you can go unbroken sets.