CrossFit Inventive – Pure Conditioning


20 Scorpions F/B

Lower Back/Hipflexor 0:30 e/s

Spiderman Lunge Hold 0:30 e/s

Squat Hold 0:30

Puppy Dog Pose 0:30


3 Rounds

8 Air Squats

10 Alt Single Leg Stifff Legged Deadlifts

5 Strict Push-ups

Metcon (No Measure)


3 Sets:

0:20 Second Waiter Squat Hold Each side

5 Tempo Stiff Legged Deadlifts (5 Sec Down/up Normal Speed)

*Minimal rest between sets.

*Waiter squat is hold weight whilke performing the static Squat, EG, Kettlebell/Dumbbell/Odd Object hold each side.

* Complete Tempe DL with any weight if possible.

Metcon (AMRAP – Rounds and Reps)

12 min Amrap

5 Deadlifts

15 Boc Jumps 24/20

10 Deadlifts

15 Box Jumps

15 Deadlifts

15 Box Jumps


15 Box Jumps

25 Deadlifts

15 Box Jumps

*!Keep increasing Deadlift up

By 5’reps until 5’mims is complete.

* Choose own load on barbell

* use double Dumbbells or Kettlebells or anything weighted object

*’if you can’t access an Box try to use something safe to Alt step onto.