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