CrossFit Inventive – CrossFit
Warm-up
Pigeon 1:00 e.s
Lower Back/Hipflexor 30s e.s
Front Rack 30s e.s
Samson + Tricep 30s e.s
—
Activation
20 Scorpions F/B
20 Halo Glute Bridges
20 Banded Good Mornings
—
Barbell
10 Wrist Rotations
1 Round Empty Barbell Of “DT”
—
1 Round of Strength Complex.
—-
1 Power Clean 1 Hang Power Clean 1 Push Jerk
EMOM 8
– Build or stay at the same weight.
– Record Heaviest Lift.
Interval “DT” (21 Min Cap) (Time)
Level 1:
90s On/90s Off Until 5 Rounds are Complete:
12 Deadlifts
9 Hang Power Cleans
6 Shoulders To Overhead
RX: 60/40kgs
—
Level 2:
90s On/90s Off Until 5 Roundsare Complete:
12 Deadlifts
9 Hang Power Cleans
6 Shoulders To Overhead
– Choose Own Load
– Reduce Reps if needed.
—
Level 3:
90s On/90s Off Until 5 Roundsare Complete:
12 Deadlifts
9 Hang Power Cleans
6 Shoulders To Overhead
– Using Two Dumbbells
– Scale Reps if needed.
