CrossFit Inventive – CrossFit

Warm-up (No Measure)

Double carpark run or 300m run

60 sec Couch stretch each side

60 sec Glute stretch each side

30 sec spiderman lunge each side

30 sec lower back/hip flexor stretch each side

30 sec puppy dog pose stretch

30 sec thread the needle each side


3 sets: (slow controlled pace)

3 x inchworm 2 push ups

5 x Scap pulls

10 x hollow rocks/scale:V-sits

Max Strict Pull-ups (1 attempt max strict pull ups)

if you cannot do 1 strict pul up, use 1 green band and perform 1 set of max reps.

-Start each pull-up from a dead hang.

-No kipping.

-Chin but reach over the bar for rep to count.

Max effort Strict push-ups (1 attempt at max strict push-ups)

Tricep style push-ups. Elbows in tight!

1 attempt only
Partner up and count eachothers reps.

elbows must clearly be at 90 degrees and chest at least a clinched fist width from the ground for females and chest to ground for males. Elbows reach to full ext and shoulder blades must touch the dowel rod for rep to count.

1000m Row (Time)

Max Effort 1000m Row
This is not a casual row. We are loking for a max effort, fastest time possible row.