CrossFit Inventive – CrossFit

Warm-up (No Measure)

Green Banded shoulder mobility

2 laps walking lung steps (hands overhead

2 laps bear crawl

1 lap spiderman lunge

1 lap inchworm 1 push up

30 sec glute stretch E/S

30 sec lower back/hipflexor E/S

30 sec E/S wrist forearm stretch

60 sec hammy stretch on rig upright: keep bum in contact with the rig and nice straight leg!

Metcon (No Measure)


3 sets continuous:

20 sec L-Hold on rings

20 sec rest

20 sec Hollow rock

20 sec rest

Metcon (AMRAP – Reps)

Running clock complete:


5 min AMRAP:

5 x Deadlift@60/40kg

6 x Push-up

7 x Air squat



mins 7:00-12:00

5 min AMRAP:

3 x Bar Muscle up or 6 C2B(scale as needed)

6 x Hang squat cleans @60/40kg




3 min AMRAP:

Max rep Power cleans @70/50kg

*This one is about getting out some volume.

* Score only the total rep power cleans in mins 14-17 under fatigue. Don’t hold back on the rest. Work hard all the way!

Metcon (No Measure)

Coach to take a stretch down.