CrossFit Inventive – CrossFit


“If Life Changes from outside in, Life ends. If life changes from inside out, Life begins”


Glute Stretch 30 Sec Each Side

Lower back/Hipflexor Stretch 30 sec each Side

Calf Stretch 30 Sec each Side

30 Slow Calf Pumps



2 Rounds:

10 Cal Machine/100m Run

10 Hollow Rocks/10 V-ups

20 Sec Plank Hold


3 G20 Each Side

Metcon (Time)

“Home WOD”

For Time


Ground To Overhead


1 minute plank hold after each round.

*RX= 1×22.5/15kg


Reduce Dumbbell weight.

Plate G2O

Alternating Deadball to Shoulder

Metcon (Time)


Gymnastic Pushing

Gymnastics Conditioning

For Time:

50/35 Calorie Machine

50 Handstand Push-ups

50/35 Calorie Machine
RX += Strict Deficit.

RX = Strict

Replace calories for 800m Runs

Strict Deficit Handstand Push-ups

Reduce Deficit

Reduce Reps

Kipping HSPU

Box Handstand Push-ups Video

Double Dumbbell Strict Press

Metcon (No Measure)

Run Conditioning

On the 0:00 – 400m Run

On the 3:00 – 200m Sandbag Run

On the 5:00 – 400m Run

On the 8:00 – 200m Sandbag Run

On the 10:00 – 400m Run

On the 13:00 – 200m Sandbag Run

On the 15:00 – 400m Run

On the 18:00 – 200m Sandbag Run


Weight Vest + Light Plate (To Roughly Equal 50/35#)

50/35 Dumbbell

Odd-Object Carry (Best Option Available)