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


4 Laps Halo Band Crab Walks

20 Halo Glute Bridges

5 Inchworm 1 push-up

10 Air squats 2 sec pause in bottom position

30 sec Plank Hold

Back Squat (12-6-3)

Week 2:

Aim to push each set up on weight by 2.5-5kg max each working Set.

Back Squat “12-6-3”

12 Reps @ 97% of 10RM Back Squat

6 Reps @ 105% of 10RM Back Squat

3 Reps @ 112.5% 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)

For Time:

20 Power Cleans

20 Lateral Barbell Burpees

20 Power Snatch

20 Lateral Barbell Burpees

20 Squat Cleans

RX= 45/30kg

(15 MIN CAP)