CrossFit Inventive – CrossFit
Jimmy, only been with us a short while but made very quick progress! Smashing 190KG Deadlift, testing week. Just missed 200kg.
Warm-up (No Measure)
10 shuttle runs
4 laps side skips
High knees
Butt flicks
10 forward/lateral leg swings
5 Inchworm 2 push-ups
20 scorpions
hip flexor & Lower back stretch
Hamstring box stretch 2 mins
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Strength:
Stiff Leg Deadlift (5-5-5-5-5 15 mins to complete. )
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
Increasing weight each set. Record weight for last set, which should be your heaviest. Rest as needed between sets.
Following week will 3 x 5 at last weight.
Metcon (Time)
For time:
9-7-5-3
Bar muscle up
Deadlift @120/70kg
300m run each round.
15 min cap.
*BMU progression: Jumping from ploy box.
