CrossFit Inventive – CrossFit
Warm-up (No Measure)
1 x carpark runs
2 laps high knee runs
2 laps butt flicks
4 laps side skips
20 scorpions front back
30 sec lower back hip flexor stretch E/S
30 sec Glute stretch E/S
30 sec puppy dog pose
30 x green banded good mornings
3 x 10 each way red band glut activation
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Strength:
Deadlift (EMOM x 1 Rep OE30 sec x 12 )
Increase by 5kg on last weeks performance if possible.
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 Feburary, 20 2009
To learn more about DT click here
155=70kg
105=47.5kg
This is a testing WOD. Lets see how good you can cycle your barbell movements. We test this 2-3 times throughout each year. Check you previous performances.
