CrossFit Inventive – CrossFit


Frog Stretch 2 mins

Couch Stretch 60 Sec each side

Twisted Cross 30 sec Each side

Puppy Dog Pose 30 sec

Table Top Stretch 30 sec



20 Red banded Pull aparts

10 Pass throughs

10 Scap Pulls

10 Kipping Swings

20 Halo Glute bridges

Back Squat (Working sets: 12-6-3)

Back Squat “12-6-3”

12 Reps @ 95% of 10RM Back Squat

6 Reps @ 102.5% of 10RM Back Squat

3 Reps @ 110% of 10RM Back Squat


Working heavier percentages of your 10RM Back Squat in this piece

We’ll start with lighter weights/high reps and move towards heavier weights/lighter reps over these 3 sets

If you don’t have a 10RM test completed, you can estimate your 10RM as roughly 75% of your 1RM Max or 85% of your 5RM

Rest as needed between sets to maintain quality movement and unbroken sets

Metcon (Time)

5 Rounds:

7 Chest to Bar Pull-ups

7 Lateral Burpees Over Bar

7 Clusters 50/35kg

7 Lateral Burpees Over Bar

Chest to Bar:

Banded C2B Pull-ups

Kipping Pull-ups

Strict Pull ups (Banded)


Reduce weight.