CrossFit Inventive – CrossFit
Deadlift (20 mins to establish a “SAFE” 1RM)
THIS NEEDS TO BE A SAFE 1RM. NO ROUNDED OUT BACKS! STAND UP TO FULL EXTENSION AT THE KNEES & HIPS. SHOULDER FINISH BEHIND THE BAR.
Warm-up (No Measure)
DOUBLE CARPARK RUN
10 leg swings/forward lateral
5 inchworm 1 push up
30 sec spiderman lunge hold
3 x 30 sec hammy stretch box
60 sec couch stretch E/S
3 sets x 5 scap pulls.
Max Strict Pull-ups (1 attempt)
use a band if you cannot do 1 unassissted strict pull-up.
Record the coulour band used to do your max PU’s
Max effort Strict push-ups
Tricep style push-ups. Elbows in tight!
1 attempt only
Chest to ground. Shoulder blades to dowl rod. Elbos must reach full extension.