CrossFit Inventive – CrossFit
Warm-up
Foam Roller 5 Minutes
—
Puppy Dog Pose On Roller 1:00
BANDED LOWER BODY
Calf 0:30 e/s
30 Calf Pumps
—
ACTIVATION
20 Banded Good Mornings
2 Laps E/S Dumbbell Overhead Carries
10 Push Jerks E/S
——
10 Reps Empty Barbell Deadlifts
——
Deadlift (No Touch Deadlifts)
5 Sets 4 Reps
@same weight.
Once The bar is off the ground on the first rep, lower the bar back to 3cm’s off the the floor (mid shin) then immediately stand back up to full extension.
These are not RDLS. The hips should still sink after tha bar passes the lness.
Metcon (Time)
For Time:
21-15-9
Deadlifts 102.5/70kg
500/400m Row
Dumbbell Push Jerks 22.5/15kg’s
500/400m Row
SUBS
DEADLIFTS
– Reduce Load
500/400m Row
– 1,000/850m Bike erg
– 400/350m Ski
PUSH JERK
– Reduce Load
– Burpees
