CrossFit Inventive – CrossFit

Warm-up

MOBILITY

Hamstring Stretch: 1 Minutes Each Side

Glute Stretch 1 Minute Each Side

Puppy Dog Pose on Box: 1 Minute

Table Top Stretch – 1 Minute Hold

ACTIVATION:

2 Sets:

5 Burpees

10 Slow Air Squats

10 Banded Good Mornings

Metcon (Time)

“HOME WOD”

5 ROUNDS:

400M RUN

10 Push-ups

10 Jumping Lunges

10 Single Dumbbell Seated Press

Stiff Leg Deadlift (Build to a Heavy Set of 5)

Building to a heavy set of 5, resting 2:00 between

Start in the range of ~35-40% of your 1RM Deadlift

Starts at the top (deadlift the bar to extension)

Maintain a slight bend in the knees and slowly send the hips as far back as you back without sacrificing back position

Lower the bar towards the floor with two standards:

Go only as low as our positioning allows (if back rounds, we’ve gone too far)

Bar does not touch the ground”

Metcon (Time)

“Comptrain WOD”

“Go Fish”

1,000 Meter Row/Run

Directly into…

3 Rounds:

21 Deadlifts @60/42.5kg

15 Lateral Barbell Burpees

9 Push Jerks @60/42.5kg