CrossFit Inventive – CrossFit

Warm-up (No Measure)

10 shuttle runs

10 Inchworm + 1 push up

20 Scorpions

30 sec lower back stretch

3 x 30 sec Hammy box stretch

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STRENGTH:

Max Strict Pull-ups (3 sets 5 reps 90 sec rest )

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
Week 1 From 65% of 1RM deadlift. Increase by 2.5kg per week.

Metcon (AMRAP – Reps)

7 Min amrap:

3 Sumo Deadlift High-Pulls 40/30kg

3 Box Jump Overs

6 SDHP

6 BJO

9 SDHP

9 BJO

“Etc”

Increasing reps by three.

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