CrossFit Inventive – CrossFit

Warm-up (No Measure)

Carpark run

10 leg swings forward/lareral

5 inchworm 1 push up

30 sec apiderman lunge hold

30 sec glute stretch E/S

30 sec lower back/ hipflexor

30 green banded SLDL

3 x 10 banded crab walks



Deadlift (3 sets 2 reps 2 mins rest. )

Aim to add 2.5-5kg on last weeks performance.

Or build to 90% of your 1 RM and complete 3 sets 2 reps. Make sure to complete minimum of 4 building sets before you reach your working sets.

Beginners complete 3 x 5 at a managble weight.

Metcon (Time)

Judging WOD

For time:


Box jump overs @24/20 inch

Deadlift @80/50kg

wallball @9/6kg

7 minute cap.

* Partnet A judges Partner B for the entire workout. Then Parther B judges partner A for the entire workout.

You job as a judge is to count reps, support and push each other and to make sure all reps are completed at full range of movement!