CrossFit Inventive – CrossFit


Foam Roll

Lower Back





Banded Hamstring 0:30 e/s

Banded Adductor 0:30 e/s

Banded Lower Back 0:30 e/s


20 Scorpions F/B

Glute 0:30 e/s

Wrist Forearms 0:30 with Wrist Rotations

Calf 0:30 e/s

30 Calf Pumps



10 Good Mornings

5 Deadlifts



Deadlift (5 x 3 @70% of your 1RM (TNG))

Build up and complete 5 sets 3 reps @70% of your 1 Rep Max.

Go lighter if you wish, NOT heavier.

Go every 90 seconds, all sets at the same weight.

Metcon (AMRAP – Reps)

2 Mins On/1 Mn Off: (x 5 Sets)

15 Barbell Sumo Deadlift High Pulls @40/30kg

Max Burpee Box Jump Overs 24/20 inch

*Record Max Burpee Box Jump Overs as a total of the 5 sets.
*Scale weight as needed for Barbell SDHP

* Kettlebell SDHP

* Scale to Burpee step Overs

* Have a clicker on standby and click the total amount of BBJ each set.

* Or record on the white Board.