CrossFit Inventive – CrossFit

Warm-up (No Measure)

In groups of 4 or even groups:

60 sec at each station:

assault bike

deep static squat hold

plank hold

Alt Over head plate lunges (5/2.5kg)

30 red banded pull apats

10 red banded pass throughs

10 red banded OHS

30 sec spiderman lunge hold E/S

30 sec glute stretch E/S

20 scorpions fornt/back

30 sec lower back/hip flexor stretch E/S



Clean and Jerk (4 sets 3 reps 90 sec rest Drop reset reps)

Week 1 start @75% of your 1RM (rep Max) Clean & Jerk and complete 4 sets 3 reps. 2.5kg increase per week. These are NOT Touch N Go. Drop reset with minimal rest. This will allow you to focus on good set up each rep.

90 seconds rest between your working sets.

Metcon (No Measure)


1- 100M RUN

2- 7 Burpee box jump overs

3- 10 deadball over shoulder @25/20kg

4- 30 sec max cal Assault bike

* work hard for more rest on each station.