CrossFit Inventive – CrossFit


Foam Roller:

Lats 1 min each side

Upper Back 1 minute

Lower Back 1 minute

Quads/Hammies/Calves 1 minute cycles


Puppy dog pose F/S/S 30 sec of each

Twisted Cross 30 sec e/s

30 Sec Lower Back/Hipflexor e/s

30 sec Forward Fold


30 Red banded pull aparts

10 Pass Throughs

20 Alt Shoulder Taps

30 Sec Plank (From Hands)

10 Side Plank Reach Throughs E/S


10 Reps Empty Barbell Bench Press.

Bench Press (3 Reps OnE 90 sec x 6 Sets)

Week 3.

Our aim is to keep building weight as we drop reps each week. if you completed last weeks 4 reps, aim to finish 1-5kg Heavier on the last set by building each set for 6 sets.

Metcon (No Measure)

On Every 3 Minutes x 6 sets

10 Alt Single DB-Hang Clean & Jerk

10 Strict Push-ups

10 Alt DB-Hang Snatch

10 Strict Push-ups

RX= 1 x 22.5/15kg
Aim to move fast but efficient each set. Cap yourself at 2:30 if you can’t complete the workload in time or reduce reps or weight as needed to get the workload complete in time.