CrossFit Inventive – CrossFit
Warm-up
Banded Upper
Wrist 30s
Spiderman 30s e/s
Lower Back/Hipflexor 30s e.s
Glute 30s e.s
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ACTIVATION
4 LAPS CRAB WALKS
20 BANDED GOOD MORNINGS
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Barbell
10 Wrist Rotations
5 Front Squats
3 Strict Press
3 Push Press
3 Push Jerk
3 Split Jerks
5 Deadlifts
5 Hang Power Cleans
—
1 Squat Clean & Split Jerk
1 Power Clean & Push Jerk
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Clean and Jerk
Go Every 90s
1 x 3 @70%
1 x 3 @70%
1 x 2 @75%
1 x 2 @75%
1 x 1 @80%
1 x 1 @80%
1 x 1 @80%
* If you don’t have percentages on this lift, go off feel.
* Can be Power Clean or Squat Clean
* Finish with Push Jerk or Split Jerk.
These loads are moderate too heavy.
Beginners stay light to moderate and focus on technique.
Record your 80%or last 3 lift loads.
Interval “DT”. Week 3 Increasing Load. (Time)
(21 Minute Cap)
L1
90 Sec On/90 Sec Off Until You Complete 5 Rounds:
12 Deadlifts 70/47.5kgs
9 Hang Power Cleans 70/47.5kgs
6 Shoulders To Overhead 70/47.5kgs
This is Standard “DT” RX Loading.
Score: Total Time
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L2
90 Sec On/90 Sec Off Until You Complete 5 Rounds:
12 Deadlifts 60/40kgs
9 Hang Power Cleans 60/40kgs
6 Shoulders To Overhead 60/40kgs
Reduce Loading again as needed.
—
L3
90 Sec On/90 Sec Off Until You Complete 5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Shoulders To Overhead
Use Double Dumbbells, choose own load.