CrossFit Inventive – CrossFit

Warm-up (No Measure)

10 shuttle runs

4 laps side skips

1 lap inchworm

10 forward/lateral leg swings

20 scorpions

hip flexor & Lower back stretch

Hamstring box stretch 2 mins

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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 sest 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 60% of 1RM deadlift. Increase by 2.5kg per week.

Metcon (No Measure)

Every 5 minutes, for 25 minutes (5 sets):

Run 400 Meters

20 Kettlebell Swings 32/24kg

40 Double-Unders

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