CrossFit Inventive – CrossFit
Warm-up
Move
10 Air Squats
4 x 10m Shuttles
10 Alt Cossack Squats
4 x 10m Shuttle Runs
10 Alt Reverse Lunges
4 x 10m Shuttle Run s
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Mobility
Banded Lower
Wrist 30s
Single Arm Front Rack On Upright 30s e.s
Lat 30s e.s On Upright
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ACTIVATION
20 Banded Good Mornings
30 Banded Pull Aparts 10 straight + 10 each angle.
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Barbell
10 Wrist Rotations
5 Deadlits
5 HPC
5 Push Jerks
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Deadlift
In 15 Minutes
build to a 3RM Deadlift.
Repeat 4 “DT” Intervals (Time)
21 Minute Cap
L1:
90s On/90s Off until You Complete:
12 Deadlifts
9 Hang Power Cleans
6 Shoulders To Overhead
RX: 75/50kgs
[Up 5/2.5kg on last effort][Above RX Load]
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L2:
90s On/90s Off until You Complete:
12 Deadlifts
9 Hang Power Cleans
6 Shoulders To Overhead
60/40kgs (Reduce as needed)
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L3:
90s On/90s Off until You Complete:
12 Deadlifts
9 Hang Power Cleans
6 Shoulders To Overhead
Use Dumbbells of your choice.
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