CrossFit Inventive – CrossFit
Warm-up
Couch 1:00 e/s
Lower Back/Hipflexor 1:00 e/s
Wrist 0:30
Calf 0:30 e/s
30 Calf Pumps
—-
Banded Shoulder Mobility
—-
ACTIVATION
30 Banded Pull-aparts
30 Halo Glute Bridges
30 Banded Good Mornings
—–
Barbell:
5 Deadlifts
5 HPC
5 Push Jerks
—
3 Deadlifts
2 HPC
1 Push Jerk
—
“DT” Complex (5 Sets For Load)
3 Deadlifts 2 Hang Power Cleans 1 Push Jerk
Recording Total Load lifted over the 5 Sets.
“Do iT” (Time)
For Time:
60 Deadlifts
45 Hang Power Cleans
30 Push Jerks
Barbell: 70/47.5kg
Cap 20 Minutes
SUBS
– Reduce loading
– Sub Dumbbells
