CrossFit Inventive – CrossFit

Warm-up (No Measure)

Stretch:

60 sec couch each side

30 sec Glute each side

20 scorpions front back

30 sec lower back/hipflexor eachside

20 scorpions front/back

30 sec wrist front back

Then:

3 x 8 each side DB press in split lunge position

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Clean & Jerk barbell progressions

Clean and Jerk (12 mins to establish a triple drop reset. )

12 mins to establish a triple drop reset. Focus on good technique throughout.

Drop reset with minimal rest between lifts. Rest as need between lifts.

Must be squat clean & split jerk.

Beginneres stary light and focus on good movement standards.

Record heaviest triple.

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
155=70kg

105=47.5kg