CrossFit Inventive – CrossFit


1 Minute Each

Spiderman + Reach

Active Samson

Push-ups slow/fast

1 Minute Each

Front Plank on Hands

Side Plank (30 Seconds Each Side)

Hollow Hold Video

1 Round

3 Strict Pull-ups

6 Push-ups

12 AbMat Sit-ups

12 Step Back Lunges

Metcon (Time)


3 Rounds:

10 Strict Pull-ups

20 Push-ups

30 Sit-ups

40 Jumping Lunges

30 Sit-ups

20 Push-ups

10 Strict Pull-ups

Rest 3 Minutes Between Rounds


This all bodyweight workout is a twist on the benchmark “Barbara”

After completing the 7 stations, you’ll rest 3 minutes between rounds

With a fair amount of rest built in and little interference between consecutive movements, the goal is work quickly through each round

Your score is the total time it takes to complete the 3 rounds, including rest time


Choose a number or variation that allows you to complete the work in 1-3 sets

If you don’t have a pull-up bar available – complete 20 odd object rows


Choose a number or variation that allows you to complete the work in 2-4 sets


Use an AbMat for this station if you have it

If not, you can anchor your feet under dumbbells or your couch


Alternate legs every rep for a total of 20 each side

Jump to full lower body extension at the top of each rep

Gently kiss the back knee to the ground at the bottom of each rep

If jumping lunges bother the knees in any way, switch to alternating step back lunges



20 Odd Object Rows

Metcon (Weight)

Stamina Squats

On the Minute x 10:

1 Front Squat

3 Back Squats

Use 70% of Your 1RM Front Squat For All Reps


This is week 4 of this squat cycle

Each minute consists of a single front squat and three back squats

The same weight is used throughout, and all reps come from the rack

Use 69% of your 1RM Front Squat for all reps


Warmup Sets

Gradually Build to 69% With Set Of:

1 Front Squat

1 Back Squat

Metcon (2 Rounds for time)

“Escape from Wonderland”

2 Rounds For Time:

150 Double Unders

50 Thrusters 20/15

35/25 Calorie Row

Rest 2 Minutes After Final Round

For Time:

20 Sandbag Cleans/Deadball to Shoulder 45/30kg


This two part workout starts with a 2-round triplet

This “light and fast” workout has gymnastics, weightlifting, and cardio

We’re looking for part 1 to take around 10-16 minutes to complete

You’ll rest two minutes after completing the final round before completing 20 sandbag cleans for time

This is intended to be a heavy weight that has you grinding through steady singles

Your score is the total of Part 1 Time + Part 2 Time, not including rest

Reference your score from 6.17.19 – noting a slight weight change for the Sandbag portion


Choose a rep number or variation that allows you to clear this station in under 3 minutes


Complete the 50 reps with an empty barbell

This is intended to be an incredibly light weight that you can complete in 1-2 sets


This should be a fairly heavy bag that allows you to complete between 4-6 reps on the minute

If you only have a lighter bag – bump the reps up to 30

See “subs” section for other options



150 double unders per round is a significant number

Despite possibly having the ability to do the first set unbroken, we still want to back plan into that second set

If we come out too aggressively on the first round, we may find ourselves tripping excessively in round two

It may be best to ease off the throttle on the row just enough in the first round so that you can push that second set of 150


Despite it being an empty barbell, we want to respect this movement

By paying due diligence towards our movement here, we will move with our best efficiency

If the opposite takes place, and we “”muscle”” our way through, we can imagine that the second set of double unders (and thrusters) will not go as well as we would like

With 100 reps total – move well and take 1 quick break if needed to preserve quality


After 2 minute of rest – you’ll grind through the 20 sandbag cleans

Find a firm grip on the bag with ea