CrossFit Inventive – CrossFit
Warm-up (No Measure)
60 sec bike
60 sec row
60 sec static squat hold on wall
1 lap inchworm 1 push up
1 lap spiderman lunge
20 scorpions front/back lower back hip flexor stretch
Glute stretch
3 x 30 sec box hamstring
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Strength:
Sumo Deadlift (4 sets 3 reps 90 sec rest)
4 sets 3 reps @75% 1RM deadlift 90 seconds rest between sets
5kg increase per week if above 150kg
2.5kg increase per week if bellow 150kg
Metcon (Time)
5 rounds:
7 x Deadlifts @60/40kg
5 x hang power clean
7 x Deadlifts
5 x Front squats
Every time you put the bar down complete 5x lateral bar burpee until finished
