CrossFit Inventive – CrossFit


Couch stretch 60 sec each side

Glute stretch 60 sec each side

Banded Shoulder/Lat Distraction 60 sec each side

Banded Ankle Mobilirty 60 sec each side



2 sets:

10 cal Bike

10 Banded Glute bridges

10 Air squats



Back Squat (Tempo EMOM x 10 Mins 1 Pausing “One & One Quarter )

On the Minute x 10:

1 Pausing “”One and One Quarter”” Squat

Sets 1-2: 50%

Sets 3-4: 52.5%

Sets 5-6: 55%

Sets 7-8: 60%

Sets 9-10: 62.5%


• Working a new movement today with the Pausing One and One Quarter Back Squat

• This movement is designed to strengthen the bottom most part of the back squat

• Movement Order: You’ll squat to full depth, stand to about parallel, return to full depth, then stand to full extension

• There are pauses built in at two locations:

* Pause for 2 seconds in the bottom of the initial squat

* Pause for 2 seconds at the top of the “”one quarter”” squat

• These percentages are based on your 1RM Back Squat

• These 10 reps are on the clock, starting at the top of each minute

Metcon (5 Rounds for reps)


5 Rounds:

1 Minute Wallballs @9/6kg

1 Minute Alternating Dumbbell Power Snatches

1 Minute Assault Bike Calories

1 Minute Rest


1 x 22.5/15kg



• We’ll work for 3 consecutive minutes before resting for 1 in this 5-round workout

• Keep a running count of your reps for each round and record them on a whiteboard during your rest period

• Youre score is total reps accumulated over the 5 rounds