CrossFit Inventive – CrossFit


Glute Stretch 30 Sec Each Side

Spiderman Lunge Hold 30 Sec Each Side

Lower Back/Hipflexor 30 Sec Stretch Each Side

30 Slow Calf Pumps

30 Sec Puppy Dog Pose

30 Sec Twisted Cross Each Side


30 Seconds Dumbbell Deadlift (Single or Double)

30 Seconds Squat Hold

20 Overhead Plate Circles (10 Each Direction)

5 Inchworms 1 Push-up

Metcon (3 Rounds for time)

“Home WOD”

“Mashed Potatoes”

On the 0:00…

Round #1:

5 Rounds of “Strict Cindy”

50 Single Dumbbell Power Cleans

On the 8:00…

4 Rounds of “Strict Cindy”

40 Dumbbell Goblet Squats

On the 16:00…

3 Rounds of “Strict Cindy”

30 Alternating Single Arm Squat Clean Thrusters
Each part begins on the 8 (0:00, 8:00, 16:00)

With 5+ minutes of work and 1-3 minutes of rest, these won’t be all out sprints, rather repeats at about 85-90% of your max effort

With rest built-in, let’s shoot for really large sets on the dumbbell movements

Power Cleans and squat clean thrusters will alternate each rep

1 round of ” Strict Cindy” is

5 Strict Pull-Ups

10 Push-ups

15 Air Squats

*Bent Over Row if you have no pull-up bar.

Single Dumbbell:

Power Clean

Alternating Single Arm Squat Clean Thrusters

Metcon (Weight)

Snatch Pull Complex

On the 2:00 x 5 Sets:

1 Pausing Snatch Deadlift

1 High Hang Snatch Pull (pockets)

1 Hang Snatch Pull (knees)

1 Snatch Pull (floor)
This is a Technique drill, weights should be light-Moderate.

Use a Broomstick If you have access to one.

Metcon (Time)

“Snake Bite”

21 Squat Snatches 50/35kg

15 Bar Muscle-Ups

15 Squat Snatches 50/35kg

12 Bar Muscle-Ups

9 Squat Snatches 50/35kg

9 Bar Muscle-Ups

Any type of pull-up will do if you cannot perform Bar Muscle ups.