CrossFit Inventive – CrossFit
Warm-up (No Measure)
Hamstring box stretch 2 mins
20 scorpions
1 lap inchworm
10 forward/lateral leg swings
hip flexor & Lower back stretch
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Strength:
Strict Pull-ups (3 sets 5 reps)
No Kip!
Start movement at full extension, activate scapulars drawing them down your back as you pull your chin to and above the cross bar. Lower back to full extension of the arms before dropping off the bar.
Stiff Leg Deadlift (3 Sets 8 reps (2 mins 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
Work at 60% of your 1RM Deadlift. Keep the weight consistent across work sets.
Target 5kg increase / week if work sets are above 100kg.
Target 2.5kg increase / week if work sets are below 100kg.
Metcon (Time)
“Increasing weight”
For time:
10 Deadlifts 70/40kg
15 Lateral Bar Burpee
8 Deadlifts 80/50kg
15 Lateral Bar Burpees
6 Deadlifts 90/60kg
15 Lateral Bar Burpees
4 Deadlifts 100/70kg
15 Min cap
