CrossFit Inventive – CrossFit
Warm-up
Frog Stretch 90 Sec
20 Scorpions F/B
Lower Back/Hipflexor 30 E/S
Spiderman Lunge Hold 30 E/S
Sec Wrist Forearm 30 E/S F/B
—————–
Barbell Activation:
10 Wrist rotations
5 Front Squats
5 Deadlifts
5 Hang Power clean
5 Hang Squat cleans
5 Low Hang Squat Cleans
5 Push press
5 Push Jerk
Low Hang Clean (10 Min emom x 1 Rep)
* Low Hang Clean:
Hang from Below the Knees with out touching the plates touching the ground.
Can be squat clean or Power Clean.
Build to heavy safe single.
You do not have to build every set.
Beginners stay light and focus on form.
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= 70/47.5kg
Warmup Set 1
Barbell:
9 Deadlifts
6 Hang Power Cleans
3 Push Jerks
STRATEGY
GENERAL
With one barbell and three movements, we want to point out a few places to break for maximum efficiency
The first time is after the 11th deadlift
You can utilize a mixed grip for 11 deadlifts to save the forearms before dropping and assuming the hook grip, which will be more beneficial for the hang power cleans
You can then complete the 12th deadlift with the hook grip and immediately transition into the hang power cleans
The second place to break is after the 8th hang power clean
After this short break, complete the 9th hang power clean before holding on for all 6 push jerks unbroken
