CrossFit Inventive – CrossFit


Banded Shoulder Mobility

20 Scorpions F/B

Lower back/Hipflexor 0:30 e/s

Glute 0:30 e/s

Spiderman Lunge Hold 0:30 e/s

Calf 0:20 e/s

30 calf Pumps


3 Rounds:

3 Inchworm 1 Push ups

20 Double Unders/40 Singles

Bench Press (Record last set of max Reps)

Bench Press

Part A – 3 Sets:

1 Tempo Pausing Bench Press (4s Down, 2s Pause, Regular Up)

1 Tempo Bench Press (4s Down, Regular Up)

1 Bench Press

Rest 2:00 between sets.

Part B – 1 Set:

Max Reps Bench Press


– These are 3 consecutive reps. The first rep will have a 4s negative, a 2s pause at the chest, followed by a regular press out of the bottom. The second rep has a 4s negative, no pause, followed by another regular press out of the bottom. The last rep is a regular bench with no tempo or pauses.

– The pause at the chest does NOT mean rest the barbell on your body. The barbell should be just barely touching your body during the pause.

– Feet should stay flat on the floor, butt should stay on the bench, and the elbows should be about 45 degrees off the body throughout each rep.

All percentages based on 5RM Bench Press:

Part A – 90% Across

Part B – Max Set at 70%

Metcon (AMRAP – Rounds and Reps)


30 Double-Unders

15 Deadlifts

30 Double-Unders

15 Hang Power Cleans

30 Double-Unders

15 Push Jerks

Barbell – 50/37.5kg


– 60 Single Unders


– Reduce weight


– Reduce weight

– Double Dumbbell


– Reduce weight

– Double Dumbbell

– Single Dumbbell