CrossFit Inventive – CrossFit

Warm-up (No Measure)

10 shuttle runs

4 laps side skips

2 laps high knees

2 laps but flicks

leg swing forward & lateral

lap spiderman lunge

lap inchworm 1 push up

10 wall squats

20 scorpions front/back

lower back hip flexor stretch 30 sec each side

Glute stretch 30 sec each side


2 rounds:

60 sec plank hold

1 min rest

30 sec L-hang



Front Squat (4 sets 2 reps 90 sec rest)

Work @80% of 1RM Front squat week 1. Explosive bounce out of the bottom position.

Target 5kg increase each week if 130kg and above.

2.5kg per week if under 130kg.

Metcon (Time)

15 minute Running clock:

Mins 0-8:


Thrusters @45/30kg

Bar facing burpee

Score for total reps: Max=90 reps.


Metcon (Weight)

Mins 8-15:

Establish Heavy Cluster