CrossFit Inventive – CrossFit

Warm-up (No Measure)

10 shuttle runs
10 Inchworm + 1 push up
20 Scorpions
30 sec lower back stretch
3 x 30 sec Hammy box stretch
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STRENGTH:

Max Strict Pull-ups (3 sets 5 reps 90 sec rest )

Stiff Leg Deadlift (3 sets 8 reps 2 mins rest)

Points of Performance

-Clean Grip
-Maintain same slight knee bend throughout the entire movement
-Push the Hips Back
-Keep Straight Lumbar Curve
-Feel the Stretch in your Hamstrings
-Raise Quickly, Bringing your Hips to the Bar
Week 1 From 65% of 1RM deadlift. Increase by 2.5kg per week.

Metcon (AMRAP – Reps)

7 Min amrap:
3 Sumo Deadlift High-Pulls 40/30kg
3 Box Jump Overs
6 SDHP
6 BJO
9 SDHP
9 BJO
“Etc”
Increasing reps by three.