CrossFit Inventive – CrossFit


60 sec puppy dog pose

30 sec twisted cross each side

20 scorpions F/B

30 sec lower back/hipflexor E/S

30 sec Glute E/S


30 red banded pull-aparts

10 pass throughs

10 press each side ( band in foot)



3 Push press

3 Push jerk

3 split jerk

Then 1 x Complex:

Push Press + Push Jerk + Split Jerk (On Every 90 sec x 8 sets)

Build over the 8 sets to a safe heavy single with good technique.

This is about identifying each movement standard correctly. The weight on your bar should be determined by the push press. If you cannot push press the first movement you have gone to heavy! Coach make them take weight off!

*Record last successful lift.

Metcon (Time)

For Time:


Hang Power clean @60/40

S2O @60/40


(12 min cap)