CrossFit Inventive – CrossFit

Warm-up (No Measure)

2 x carpark runs

2 laps high knee runs

2 laps butt flicks

4 laps side skips

1 lap inch worm 1 push up

On the spot:


30 sec Glute stretch E/S

30 sec Spiderman lunge hold E/S

20 scorpions front/back

30 sec Lower back and hip flexor stretch E/S

30 sec Hammy stretch E/S



Deadlift (5 Sets 5 Reps @75% 1RM)

Deadlift early in the week/block so we can keep the legs fresh for the Open.

Complete 5 sets 5 reps @75% of your 1RM. 90 sec rest between working sets.

No more than 15 mins on this.

Metcon (Time)


SDHP @40/30kg

Lateral Bar Burpee


12 min cap