CrossFit Inventive – CrossFit


3 Way Banded Shoulder Mobility

60 sec Glute Stretch each side

30 Sec Wrist/Forearm stretch each side

30 Sec Calf stretch each side

30 Calf pumps



3 Sets:

20 Sec Hand stand hold

20 Rest

20 Sec Hanging Knee Raise Hold

20 Rest

Metcon (Time)

20 Strict Pull-Ups

20 Handstand Pushups

Rest 2:00

15 Strict Pull-Ups

15 Handstand Pushups

Rest 1:00

10 Strict Pull-Ups

10 Handstand Pushups

12 min cap
Wor to you ability on the Handstand Push-ups. These can be kipping, Strict or deficit if you wish. Scale by using abmats ands plates.


Dumbbell seated strict press.

Metcon (Weight)

“Four Eyes”

On the 4:00 x 6 Rounds:

200 Meter Run

10 Toes to Bar

5-5-4-4-3-3 Hang Power Cleans

Rounds 1-2: 60/40

Rounds 3-4: 70/50

Rounds 5-6: 80/60

Male RX Total=210

Female Total=150

This interval conditioning piece will work cardio, gymnastics, and weightlifting movements

After completing the 3 listed movements, you’ll rest until the next round begins

Rounds begin every 4 minutes [0-4-8-12-16-20]

With each round, we’ll build in weight on the hang power clean

Rounds 1-2: 5 Hang Power Cleans

Rounds 3-4: 4 Hang Power Cleans

Rounds 5-6: 3 Hang Power Cleans

Score is for total weight.

These rounds should take less than 2:30, giving you at least 1:30 to recover and change out weights