CrossFit Inventive – CrossFit
Deadlift warm-up (No Measure)
10 shuttle runs
4 laps side skips
2 laps high knees
2 laps butt kickers
10 forward/lateral leg swings
5 Inchworm 2 push-ups
30 sec spiderman lunge hold E/S
20 scorpions (front-back)
hip flexor & Lower back stretch
Glute stretch 30 sec E/S
Hamstring box stretch 3 x 30 sec
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Strength:
Deadlift (5 SETS 2 REPS 90 SEC – 2 MINS REST )
STARTED @90% WEEK 1.
2.5KG INCREASE ON LAST WEEKS PERFORMANCE.
Keep your back flat and midsection tight. If you are not confident with this weight please scale back and build based on your technique.
Metcon (Time)
For time:
50 x Power cleans @60/40kg
50 x Deadlift @80/60kg
Buy out: 100 x abmat sit ups
Cap TBC
