CrossFit Inventive – CrossFit

Warm-up

20 SCORPIONS F/B

BANDED HAMSTRING/ADDUCTOR/LOWER BACK

X 0:30 OF EACH

TWISTED CROSS 0:30 E/S

FRONT RACK 0:30

WRIST 0:30 F/B

—————

ACTIVATION

10 BARBELL GOOD MORNINGS

6 ALT LUNGES

6 Air squats

5 Sumo Deadlift High Pulls

6 Front Rack Lunges

—–

Establish Weight

Deadlift

Go Ever 90…….

A) 4 Sets:

3 Dead Stop Deadlifts (Choose Moderate Load, same Load for all 4 sets).

B) 4 Sets:

3 Touch And Go Deadlifts

Aim to go slightly heavier than the above T&G. (All 4 sets the same weight.

– Recording T&G weight.

– Record Dead Stop Weight In Comment Box.

Metcon (Time)

“DOUBLE-UP”

For Time:

4-8-16-32

Sumo Deadlift High Pull 40/30kg

Barbell Front Rack Lunges 40/30kg

Buy-Out:

64 Bar Facing Burpees

(Cap 20)
SUBS

BARBELL

– Reduce weight as needed.

– Dumbbell Front Rack Lunge

– Single Dumbbell Goblet Lunge

– Barbell Front squat

– Dual DB Squat

– Single DB Squat

BAR FACING BURPEE

– Bar Facing Burpee Step Overs