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



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:


Bar muscle up

Deadlift @120/70kg

300m run each round.

15 min cap.

*BMU progression: Jumping from ploy box.