CrossFit Inventive – CrossFit


Frog Stretch 2 mins

Couch stretch 60 sec each side

Lower Back/Hipflexor 30 sec

Spiderman Lunge Hold 30 sec

Front Rack Stretch 30 sec

Wrist forearm Front/back 20 sec of each



4 laps banded Crab Walks

1 Lap Forward Monster walks

1 Lap Reverse Monster walks

20 Halo Single Leg Glute Bridges (10 each side)



10 Wrist roations

10 Good mornings

5 back squats


3 Clean Pulls

3 Hang Squat Cleans

3 Front squats


1 Clean Pull

1 Hang Squat Clean

1 Front Squat


1 Clean Pull 1 Hang Squat Clean 1 Front Squat (On the minute x 4)

On the Minute x 4:

1 Clean Pull

1 Hang Squat Clean

1 Front Squat

Build to moderate weight or stay at the same weight.

Rest 1 minute INTO:

Hang Clean (On the Minute x 8: 1 Hang Squat Clean)

Build to moderate to heavy SAFE Single following on from the above weight.

Rest 2 minutes INTO:

Front Squat (On the 2:00 x 4: 3 x Front Squats (From the Rack))

Follow on From the above Hang squat Clean weight. Keep the same weight or reduce if if need be.


This Olympic piece will be a great opportunity to build some strength on tired legs after the conditioning piece

The clean pull will work to add a little fatigue on the legs going into the hang squat clean and front squat on the first portion

The second EMOM will dial it back to focus on 1 hang squat clean from above the knees

Have your rack close, because, after your last hang squat clean, you’ll want to rack the bar for the final portion

These front squat triples will challenge our resolve with a moderately heavy weight on tired legs

Build as you go for each section.

Record your heaviest weight for each section, your score will be the sum total of your three heaviest loads.