CrossFit Inventive – CrossFit


Couch Stretch 1 minute each side

Lower back/hipflexor 30 sec each side

Spiderman Lunge Hold 30 sec each side

Puppy Dog Pose 30 seconds

30 sec Wrist Stretch

Calf stretch 30 seconds each side

30 Calf pumps


50 Red banded Pull aparts

10 Pass Throughs



3 Push Press

3 Push Jerk

3 Split Jerk


1 round of complex

Push Press + Push Jerk + Split Jerk (8 Minute emom)

From The Rig complete the above complex:

1 Push Press + 1 Push Jerk + 1 Split Jerk.

If you are building to a heavy single, make sure the Push Press, remains a Push Press. The first movement will determine your finishing weight.

Metcon (Time)

For Time

800m Run

30 Pull-ups

30 Thrusters 50/35kg

400m Run

15 Pull-ups

15 Thrusters 50/35kg

(20 min cap)
Machines should be last resort!! Don’t let your mind make excuses for you!


800m Run:

1000 Row

2000m Bike erg

800m Ski erg

50/35 Cal Assault Bike

400m Run:

500m Row

1000m Bike erg

400m Ski

25/18 Cal Assault Bike



Kipping/Butterfly Pull-ups

Ring Rows


Reduce weight as needed.

Front Squats

Dumbbell Thrusters