CrossFit Inventive – CrossFit


Couch Stretch 1:00 e/s

Spiderman Lunge Hold 0:30 e/s

Calf 0:30 e/s

30 Calf Pumps

Front Rack 0:30

Puppy Dog Pose 0:30

Twisted Cross 0:30 e/s


20 Banded Pull aparts

10 Pass throughs

10 Press e/s

10 Alt Single Down Dog Push ups

Bench Press

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 1:30 between sets.

Part B – 1 Set:

Max Reps Bench Press


– Building slightly on last weeks.

– 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 – 95% Across

Part B – Max Set at 72.5%

Metcon (Time)

For Time:


Burpee Box Jump Overs 24/20 inch

Clean & Jerk @60/40kg


– Reduce Box Height

– Burpee Box Step Overs

– Burpee to Target


– Reduce weigh

– Power Clean Only

– Double Dumbbell

– Single ALT Dumbbell