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
—————-
30 green banded SLDL
2 laps banded crab walk + 10 Glute bridges
—————–
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
—————-
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.