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