CrossFit Inventive – CrossFit

Warm-up (No Measure)

Carpark run

10 forward/lateral Leg swings

5 inch worm 1 push-up

30 sec spiderman lunge hold

30 sec glute stretch

30 sec lower back/hip flexor stretch

Red band:

20 pull-aparts

10 pass throughs

10 OHS

Green Band:

30 stiff legged Deadlifts


Bar Strict press & Deadlift progressions.

Start Back squat.

Back Squat (15 minutes to establish 1RM)

Strict Press (15 minutes to establish 1RM)

Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension.

Deadlift (15 minutes to establish 1RM)