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
————
Activation
Plank 1:00
20 Banded Good Mornings
10 Scap Pulls
20 Halo Glute Bridges
1:00 Sec Plank Hold
———-
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