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CrossFit Inventive – CrossFit
Warm-up
20s Wall Squat Hold
10r
20s Single Leg Wall Squat Hold
10r
20s Wall Squat Hold
10r
20s Other Single Leg Wall Squat Hold
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6 Squat To Hamstring Stretch
30s Samson + Tricep e.s
20 Scorpions F/B
30s Lower back Hipflexor e.s
30s Front Rack
30s Wrist
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ACTIVATION
30 Halo Glutre Bridges
10 Barbell Good Mornings
10 Barbell back Squats
5 Deadlifts
5 Hang Power Cleans
5 Push Jerks
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Back Squat
Building Sets:
1 x 5 Estimated 30% Start
1 x 3 @40%
1 x 5 @55%
1 x 3 @70%
1 x 1 @80%
Main Set:
5 Sets 4 Reps @80%
Scale back Percentages if needed.
Repeat WOD up 5-2.5Kg’s (Time)
Interval “DT””
Level 1
90s On/90s Off Until Complete 5 Rounds of:
12 Deadlifts
9 Hang Power Cleans
6 Shoulders To Overhead
RX: 65/42.5kg
*Take off where you left last round.
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Level 2
90s On/90s Off Until Complete 5 Rounds of:
12 Deadlifts
9 Hang Power Cleans
6 Shoulders To Overhead
50/35kgs (reduce again if needed)
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Level 3
90s On/90s Off Until Complete 5 Rounds of:
12 Deadlifts
9 Hang Power Cleans
6 Shoulders To Overhead
Double Dumbbells: Choose Own Load
