CrossFit Inventive – CrossFit

Warm-up (No Measure)

Run throughs

10 x leg swings E/S

Red banded pull aparts x 20

Red banded pass throughs x 20

10 red banded OHS

40 calf pumps

3 rounds:

3 x Inchworm 1 push up

8 x DB strict press E/S

5 x Scap pulls



Strict Press (3 sets 5 reps 90 sec rest between working sets )

Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension.
Build up and complete 3 sets 5 reps at the same weight.

Add 2.5kg max onto last weeks performnace if possible or spend another week at the same weight.

Metcon (Time)

For time:


Alt DB snatch @22.5/15kg

100 Double-unders each round

-12 min cap-

*Scale the 100 DU’s for 100 singles.