CrossFit Inventive – CrossFit

Warm-up

20 Scorpions F/B

Lower Back/Hipflexor 0:30 e/s

Spiderman Lunge Hold 0:30 e/s

Twisted Cross 0:30 e/s

Calf 0:30 e/s

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Activation

Plank 1:00

20 Banded Good Mornings

10 Scap Pulls

20 Halo Glute Bridges

1:00 Sec Plank Hold

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Barbell

10 Deadlifts

Deadlift (GoE90 x 6 Sets)

GOE90 Sec x 8 Sets.

4 Sets of 2 Drop Re-set Deadlifts

4 Sets of 2 Touch & Go Deadlifts

Aim is to make a slight increase on last weeks performance.

Metcon (Time)

For Time:

1000/800m Run

25 Strict Pull-ups

1000/800m Row

25 Burpee Pull-ups
SUBS

STRICT PULL-UPS

– Use bands

– Ring Rows

1000/800m ROW

– 2000m BIkes M&F

– Ski erg, 900/700m

20 BURPEE PULL-UPS

– 20 Burpees + 20 Ring Rows

– 4 Rounds: 5 Burpee + 5 banded strict pull-ups