CrossFit Inventive – CrossFit



Laying Front Rack Stretch: 1 Minute

Banded Shoulder Distraction: 1 Minute Each Side

Warrior Squat: 1 Minute (5 sec hold on rotations)


3 Sets

10 Calorie Row

30 Second Wall Sit

10 Single Arm Dumbbell Strict Press (5 Each Side)

10 Dumbbell Goblet Squats


“Bergeron Beep Test” (AMRAP – Rounds and Reps)

On the Minute For as Long as Possible:

7 Thrusters (75/55)

7 Pull-ups

7 Burpees

After 10 Rounds: Add (1) Rep to Each Movement Every Round Until Failure



The “Bergeron Beep Test” is a CompTrain classic benchmark workout

Every minute on the minute, you’ll complete 7 thrusters, 7 pull-ups, and 7 burpees

If you’re able to complete 10 rounds, add one rep to each movement every round until you are no longer able to complete the work within the minute

For Example:

Rounds 1-10: 7 Reps Each

Round 11: 8 Reps Each

Round 12: 9 Reps Each

Round 13: 10 Reps Each


Your score is total completed rounds and reps


The Beep Test isn’t about sprinting through rounds, rather finding a pace that you can sustain for 10+ rounds

The goal of the first 10 rounds is to finish with some rest built in, but not too much;

For Example:

Sprinting through the 21 reps in 30 seconds will probably get your heart rate up more than you want it to

Consider slowing your pace to finish these sets around 45 seconds, which gives you plenty of time to transition back to the barbell

Your speed will have to increase once the reps start to increase after round 10

Make sure your transition between movements are very short, as every second counts within these short windows



Reduce Reps

Banded Pull-ups

Ring Rows

Jumping Pull-ups

Metcon (No Measure)



3 Giant Sets:

10 Rower Pike Ups

30 Hollow Body Scissor Kicks

10m’ Quadruped Crawl

Rest 2 Minutes Between Sets