CrossFit Inventive – CrossFit
Warm-up
5 Minutes On Foam Roller:
Target:
Lats 1 Minute e.s
Lower Back
Move
2 Minutes on a machine
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Mobility
Active Spiderman + 5 Rotations e.s
10 Active Supermans
Lower Back/Hipflexor 30s e.s
10 Scorpions B/F
Twisted Cross 30s e.s
Wrist with 5 rotations e.w
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ACTIVATION
10 Banded Pull Aparts + 20s Hold on ast rep.
10 Pass Throughs
10 Banded Press (Both Hands)
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Barbell
10 Single Leg Alt RDL’s
10 Good Mornings
5 Deadlifts
5 Hang Power Cleans
3 Strict Press
3 Push Jerks
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1 Round of “DT” Complex
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“DT” Complex
3 Deadlifts 2 Hang Power Cleans 1 Push Jerk
Go Every 90s x 8 Sets.
This is a “DT” Primer.
No Need to build super heavy.
Stay at one load or only build when you feel you’r moving with good from.
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
RX 70/47.5kgs
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L2
5 Rounds for time:
12 Deadlifts, 60/40
9 Hang Power Cleans, 60/40
6 Push Jerks 60/40
* Go lighter if needed.
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L3
5 Rounds for time:
12 Deadlifts
9 Hang Power Cleans,
6 Push Jerks
Use Double Dumbbells, load of your choose.
