CrossFit Inventive – CrossFit


Banded Shoulder Mobility

1 minute Lower Back/Hipflexor each side

1 minute Glute Stretch

1 Minute spiderman lunge hold

30 second wrist stretch front/back



10 Wrist rotations

5 Front Squats

5 Power clean

3 squat cleans

3 split jerks

3 clean and jerks

Clean and Jerk (On Every minute x 10)

Power or squat clean is up to you. Looking for Split Jerk to finish off the movement.

Build as you feel, but keep it safe!

Stay light and focus on form if need be.

Metcon (Time)

5 Rounds For Time:

5 Clean & Jerk @70/45kg

5 Bar Muscle Ups

5 Squat Cleans @70/45kg

15 Toes To Bar
Scale weight as needed

8 Pull-up variations if you cannot do bar muscle ups

Knees to elbows

knee raises

Abmat sit-ups