CrossFit Inventive – CrossFit

Warm-up (No Measure)

PVC pipe should mobility:

10 pass throughs

10 pass arounds each way

10 OHS

10 laps shuttle runs

4 laps side3 skips

2 laps high knees

2 laps butt flicks

10 forward/lateral leg swings

1 lap spiderman lunge

10 wall squats

20 scorpions front/back

lower back/hip flexor stretch 30sec E/S

glute stretch 30 sec each side



Front Squat (4 sets 2 reps @80% 1RM 90 sec rest)

Work @80% of 1RM Front squat week 1. Explosive bounce out of the bottom position.

Target 5kg increase each week if 130kg and above.

2.5kg per week if under 130kg.

Metcon (Time)

For time:


Front squat @40/30kg



Double unders after each round.

12 min time cap

Metcon (No Measure)

Give quads and glutes a good going over after this session!

2 min couch stretch each side

60 sec glute stretch each side

60 sec hamstring stretch on upright each side.