CrossFit Inventive – CrossFit


Frog 1:00

Couch 1:00 e/s

Ankle Mobility 30 e/s

Front Rack 0:30 e/s

Puppy Dog Pose 0:30 e/s

Twisted Cross 0:30 e/s


2 laps Halo Crab Walks

2 laps Monster walks

20 Halo Glute Bridges


10 Wrist rotations

5 Front Squats

2 x Tempo (5 sec Decent)

Front Squat (6 x 2 Tempo 5 sec down No Pause)

Go every 90 sec

All sets are the same weight throughout the 6 sets. No heavier than 65% go lighter if you wish.

Our main focus is to hold the 5 second decent and manage correct technique throughout each rep.


5 second decent

Back up normal pace

Rest 1-2 seconds at the top.

Metcon (Time)

“Emergency Brake”

Working Through 8 Rounds of 2:00 On, 1:00 Off:

For Time:

40/30 Calorie Bike, 30 Power Cleans

40/30 Calorie Bike, 30 Front Squats

40/30 Calorie Bike, 30 Squat Cleans

Barbell – 50/35kg


– Reduce weight as needed.


– Row 40/30

– Assault bike/ski erg 30/24 cals

– Run 400m

FLOW: At the call of 3, 2, 1, go, athletes will start working on the bike. Once the bike cals are completed, athletes will advance to the barbell and start working on their 30 power cleans. At the 2:00 mark, athletes will have to stop what they are doing and rest for 1:00. After the rest period is over, athletes will continue to work from wherever they left off in the first interval. Athletes will continue on in this fashion over the course of 8 intervals or until all of the work is complete.

If You do not complete the workout, record total reps completed.