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Todays Workout

Thursday

CrossFit Inventive – CrossFit


Warm-up


Couch Stretch 1 Minute Each Side
Lower Back/Hipflexor 1 Minute Each Side
Twisted Cross 30 Sec Each Side
30 Slow Calf Pumps

WARM-UP
5 Rounds:
20 Plate Twist/Or weighted Object
10 Calorie Bike/Row/Ski OR 100m Jog
15 Dumbbell deadlifts

Metcon (Time)


“Spaceship”
5 Rounds For Time:
100m Odd-Object Carry
20 x 10m Shuttle Runs
30 Odd-Object Swings

*Odd Object Should be a Moderate to Heavy weight.
SUBS:
Single DB Farmer’s Carry
20 Single Step-Ups
200m Row
400m Bike Erg
25 Cal AB

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Hump Day

CrossFit Inventive – CrossFit


Warm-up


Glute Stretch 30 Sec Each Side
Spiderman Lunge Hold 30 Sec Each Side
Lower Back/Hipflexor 30 Sec Stretch Each Side
30 Slow Calf Pumps
30 Sec Puppy Dog Pose
30 Sec Twisted Cross Each Side

2 ROUNDS:
30 Seconds Dumbbell Deadlift (Single or Double)
30 Seconds Squat Hold
20 Overhead Plate Circles (10 Each Direction)
5 Inchworms 1 Push-up

Metcon (3 Rounds for time)


“Home WOD”

“Mashed Potatoes”
On the 0:00…
Round #1:
5 Rounds of “Strict Cindy”
50 Single Dumbbell Power Cleans

On the 8:00…
4 Rounds of “Strict Cindy”
40 Dumbbell Goblet Squats

On the 16:00…
3 Rounds of “Strict Cindy”
30 Alternating Single Arm Squat Clean Thrusters
Each part begins on the 8 (0:00, 8:00, 16:00)
With 5+ minutes of work and 1-3 minutes of rest, these won’t be all out sprints, rather repeats at about 85-90% of your max effort
With rest built-in, let’s shoot for really large sets on the dumbbell movements
Power Cleans and squat clean thrusters will alternate each rep
1 round of ” Strict Cindy” is
5 Strict Pull-Ups
10 Push-ups
15 Air Squats
*Bent Over Row if you have no pull-up bar.
Single Dumbbell:
Power Clean
Alternating Single Arm Squat Clean Thrusters

Metcon (Weight)


Snatch Pull Complex
On the 2:00 x 5 Sets:
1 Pausing Snatch Deadlift
1 High Hang Snatch Pull (pockets)
1 Hang Snatch Pull (knees)
1 Snatch Pull (floor)
This is a Technique drill, weights should be light-Moderate.
Use a Broomstick If you have access to one.

Metcon (Time)


“Snake Bite”
21 Squat Snatches 50/35kg
15 Bar Muscle-Ups
15 Squat Snatches 50/35kg
12 Bar Muscle-Ups
9 Squat Snatches 50/35kg
9 Bar Muscle-Ups

Any type of pull-up will do if you cannot perform Bar Muscle ups.

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Tuesday

CrossFit Inventive – CrossFit


Warm-up


Couch Stretch 1 Minute Each Side
Seated Pike Stretch 1 Minute Each Side

WARM-UP
8 Minutes Straight

1 Minute Machine/Run
1 Minute Glute Bridges

1 Minute Machine/Run
1:00 Hollow Rocks

1 Minute Machine/Run
1 Minute Glute Bridge Walkouts (4 step)

1 Minute Machine/Run
1 Minute Calf Pumps

Metcon (Time)


“Home WOD”

“Double Down”
For Time:
400m Run
100 DU, 50 Sit-Ups, 400m Run
80 DU, 40 Sit-Ups, 400m Run
60 DU, 30 Sit-Ups, 400m Run
40 DU, 20 Sit-Ups, 400m Run
20 DU, 10 Sit-Ups, 400m Run
This big, longer chipper workout will challenge our metabolic conditioning
Let’s chip away at the double under and sit-ups movements in manageable chunks
A good overarching rule for this workout is that the second half of the workout should be performed at the same speed or FASTER than the first
If we stay under control for the first half, we’ll be able to attack the second half
Find paces and break-up strategies that you see yourself improving upon
SUBS
Run
500m Row
800m Bike Erg
40/30 Cal Assault bike

Metcon (Time)


“Comptrain”

“Woodworker”
For Time:
200 Double Unders
100/75 Calorie Row
50 Burpee Box Jump Overs 30/24 inch
100/75 Calorie Row
200 Double Unders
SUBS
Machine:
Bike Erg 120/90 Cals
DOUBLE UNDERS
Reduce Reps
2 Minutes of Double-under Practice

Metcon (Time)


“Strict JT Sr.”
21-15-9:
Strict Deficit Handstand Push-ups
Strict Ring Dips
Hand-Release Push-ups
“Strict JT Sr.” is a cycle benchmark we will re-test
It is a beefed up version of the benchmark workout “JT”
This triplet workout is an all upper body pushing focused gymnastics piece
Because it is high interference (all pressing), you’ll likely benefit from breaking each movement up into small sets from the very beginning
Reducing the overall workout volume is an option:
15-12-9
12-9-6
9-7-5
See further down the page for specific movement subs
STRICT DEFICIT HANDSTAND PUSH-UPS
Elevate hands onto plates to create the deficit
Choose a deficit for the first round that allows you to complete the 21 reps in 1-2 sets when fresh
STRICT RING DIPS
The front of the shoulder should descend below the elbow in the bottom of the dip
HAND RELEASE PUSH-UPS
At the bottom of each rep, elevate the hands off the ground before pressing back up
SUBS
OVERALL WORKOUT
Reduce Volume
STRICT DEFICIT HANDSTAND PUSH-UPS
Reduce Reps or Deficit
Feet on Box or Bench Video
STRICT RING DIPS
Reduce Reps
Banded Ring Dips
HAND RELEASE PUSH-UPS

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Monday

CrossFit Inventive – CrossFit


Warm-up


Pike Stretch: 1 Minutes
Glute Stretch 1 Minute Each side
30 Second Lower Back/Hipflexor
Wrist Stretches: 30 Seconds Each Side

ACTIVATION
3 Sets
30 Sec Machine/100m run
10 Dumbbell Strict press
15 Air Squats

Metcon (Weight)


Stamina Squats
On the Minute x 10:
1 Front Squat
3 Back Squats

Barbell loaded at 65% of your estimated 1RM Front Squat for all repetitions
Week #1 of a 5 week squat cycle
Each minute consists of a single front squat and three back squats
Same weight is used throughout, and all reps come from the rack
Today’s load is on the light/moderate side as we set the baseline
Next week we will be building in percentages

Metcon (5 Rounds for time)


“Home Gym & Comptrain”

“Powerhouse”
On the 5:00 x 5 Rounds:
21/15 Calorie Machine
12 Double Dumbbell Power Snatches @1×22.5/15kg
8 Thrusters @40/30kg

*Dumbbell movements can be done in any rep range.
*If you do not have a barbell for Thrusters, use 1 Dumbbell.
*Run 300/200m if you have no Cardio Machine.
You’ll complete the 3 listed movements for time and rest with whatever time remains until the next 5-minute window
Rounds begin on the 0:00-5:00-10:00-15:00-20:00
Record your time following the 9th thruster, as your score is the slowest of the 5 rounds
We want these rounds to take less than 4 minutes to complete so you have at least 1 minute to rest

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Sunday Midline Hit Out

CrossFit Inventive – CrossFit


Metcon (No Measure)


Sunday Midline:

10 Minute EMOM:
Min 1- 30 Sec Plank Hold
Min 2- 40 Ankle Taps
Min 3- 30 Sec Side Plank (L)
Min 4- 40 Elbow Knee Cycles
Min 5- 30 Sec Side Plank (R)
Min 6- 20 Crunches
Min 7- 30 Sec Plank
Min 8- 45 Sec Plate Twist
Min 9- 45 Sec Superman Hold
Min 10- 30 Sec Hollow rock Hold

*If you do not have a weight plate for plate twist, you can hold any object thats safe to hold onto or just link your hands together and do it bodyweight.

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Saturday

CrossFit Inventive – CrossFit


Metcon (Time)


“HOME WOD”
5 Rounds For Time:
400m Run
20 Alternating Dumbbell Snatches
20 Single Arm Dumbbell OHS

*Power Snatches change arms every rep
*OHS change arms as athlete chooses

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Friday

CrossFit Inventive – CrossFit


Warm-up


Twisted Cross 30 Seconds Each Side
Puppy Dog Pose 30 Seconds
Couch Stretch – 1 Minutes
Calf Stretch 30 Sec each Side

ACTIVATION
2 Rounds:
300 Meter Row/Run
3 Strict Pull-Ups/Bent over row
5 Strict Dumbbell Press Each side
5 Pause Air Squats (3 Second Pause in the bottom)

Metcon (Time)


“Kalsnew”
For Time:
100 Alternating DB Clean and Jerks
*OTM – 5 Burpees over DB
Working through 2 different movements in this conditioning piece
3, 2, 1 go you will complete 5 burpees, jumping laterally over the dumbbell each time
No need to extend the hips fully on our burpees today
Once you’ve completed 5 burpees immediately move into alternating DB Clean and Jerks
* See Movement Video*
DB will start with each head of the dumbbell on the ground, move to the shoulder, and finish locked out over head with a full hip extension at the top
Let’s choose a DB weight that would allow you to hit 30+ reps when fresh
When Minute 1 hits- you will complete 5 more burpees then move back to the dumbbell
Continue to move through the two movements until you’ve completed 100 DB Clean and Jerks
Your score will be however long it takes you to finish 100 DB Clean and Jerks
Be aware that if you have 2 more alternating DB clean and jerks and the clock hits the next minute you need to complete another 5 burpees then finish your two reps

Metcon (Time)


“Twisted Sister”
For Time:
5 Rounds of “Cindy”
5 Rounds of “Mary”
5 Rounds of “Cindy”

1 Round of “Cindy”:
5 Pull-ups
10 Push-ups
15 Air Squats

1 Round of “Mary”:
5 Strict Handstand Push-ups
10 Alternating Pistols
15 Pull-ups
We’ll mash together two classic bodyweight benchmarks in this 15 round workout
You’ll complete all 5 rounds of “Cindy”, move on to the 5 rounds of “Mary”, and finish with another 5 rounds of “Cindy”
We expect this piece to take around 15-25 minutes to complete
Both of these benchmarks are designed with an upper body pull, an upper body push, and a lower body push

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Thursday

CrossFit Inventive – CrossFit


Warm-up


Frog Stretch 60 sec Each Side
Spiderman Lunge Hold 60 sec Each Side
Lower Back/Hipflexor 60 sec Each Side
Calf Stretch 30 sec Each Side
40 Calf Pumps

Warmup Set 1
20 Double Unders
10 Alt. Reverse Lunges
5 Reverse Burpees

Performed With Lighter Weight

Warmup Set 2
10 Double Unders
10 Alt. Reverse Lunges
3 Reverse Burpees

Performed With Workout Weight

Metcon (AMRAP – Rounds and Reps)


“Home WOD”
“Dizzybat”
AMRAP 18:
60 Double-Unders/100 Singles
30 Dumbbell Reverse Lunges
15 Reverse Burpees

*Reverse burpee= Candlestick Squat

Metcon (Time)


“Comptrain”

Optional Active Recovery
Not For Time:
1000m Ski
1000m Row
1000m Bike

Into…

3 Rounds For Quality:
10 Wall Facing Squats Video
6 Turkish Get-Ups (Alternating)
10 Glute Bridges (Banded if possible)

*Complete a 3 KM Run if you have no cardio equipment.

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Wednesday

CrossFit Inventive – CrossFit


Warm-up


MOBILITY
Couch Stretch: 1 Minutes Each Side
Twisted Cross: 30 Seconds Each Side
30 second calf stretch Each Side

ACTIVATION
3 Sets
30 Seconds Squat Hold
30 Seconds Skipping/Bounding claps
30 Seconds Plank Hold
30 Seconds Inchworms

Metcon (5 Rounds for reps)


“Home WOD”
“Kansas City”
5 x 3:00 AMRAP, Resting 1:00 between:
AMRAP 3 Minutes:
6 Burpees
8 Alternating Single Arm Dumbbell Clusters
10 Lateral Over-And-Back DB Hops*

*New standard: Hopping over and back = 1 rep

Metcon (3 Rounds for reps)


“Comptrain WOD”

“Fast Five”
AMRAP 5:
21/15 Calorie Bike Erg
15 Toes to Bar
21 Front Squats 60/40

Rest 5 Minutes

AMRAP 5:
21/15 Calorie Bike Erg
15 Toes to Bar
15 Front Squats 70/50

Rest 5 Minutes

AMRAP 5:
21/15 Calorie Bike Erg
15 Toes to Bar
9 Front Squats 80/60

Subs:
Lighter weight
V-ups in place of T2B
Row same cals
Run 300m

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Tuesday

CrossFit Inventive – CrossFit


Warm-up


MOBILITY
Hamstring Stretch: 1 Minutes Each Side

Glute Stretch 1 Minute Each Side

Puppy Dog Pose on Box: 1 Minute

Table Top Stretch – 1 Minute Hold

ACTIVATION:
2 Sets:
5 Burpees
10 Slow Air Squats
10 Banded Good Mornings

Metcon (Time)


“HOME WOD”
5 ROUNDS:
400M RUN
10 Push-ups
10 Jumping Lunges
10 Single Dumbbell Seated Press

Stiff Leg Deadlift (Build to a Heavy Set of 5)


Building to a heavy set of 5, resting 2:00 between
Start in the range of ~35-40% of your 1RM Deadlift
Starts at the top (deadlift the bar to extension)
Maintain a slight bend in the knees and slowly send the hips as far back as you back without sacrificing back position
Lower the bar towards the floor with two standards:
Go only as low as our positioning allows (if back rounds, we’ve gone too far)
Bar does not touch the ground”

Metcon (Time)


“Comptrain WOD”

“Go Fish”
1,000 Meter Row/Run
Directly into…
3 Rounds:
21 Deadlifts @60/42.5kg
15 Lateral Barbell Burpees
9 Push Jerks @60/42.5kg

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Monday

CrossFit Inventive – CrossFit


Warm-up


Frog Stretch 2 mins
Glute stretch 30 sec Each side
Lower back hipflexor 30 sec Each Side
30 sec Puppy dog pose
————–
ACTIVATION
2 sets
6 DB squat clean 3 each arm
6 Push-ups
9 Scap pulls
12 Hollow Rock

Metcon (AMRAP – Reps)


“Cairo”
Ascending Ladder for 15:00:
3 Strict Pull-Ups
3 Single Arm Dumbbell Squat Cleans
3 Dumbbell Facing Burpees
6 Strict Pull-Ups
6 Single Arm Dumbbell Squat Cleans
6 Dumbbell Facing Burpees
*Continue adding 3 reps to each movements

*Athlete’s choice on when to alternate hands on the single arm cleans.
Let’s see how far we can get in this 15 Minute workout
After each set of burpees we’ll add 3 reps to each movement
Athlete’s choice on when to alternate hands on the single arm cleans.
Choose rep schemes to hold onto through the workout that will allow us to continue good movement patterns
We want planned breaks here, and not to get forced into long breaks

Metcon (AMRAP – Reps)


“Cairo” (No Equipment Version):
Ascending Ladder for 15:00:
2 Odd-Object to Shoulder
2 Odd-Object Goblet Squats
2 Odd-Object Facing Burpees
4 Odd-Object to Shoulder
4 Odd-Object Goblet Squats
4 Odd- Object Facing Burpees
*Continue to add 2 reps to each movement

Back Squat (Pausing Back Squat)


OTM x 10:
1 Pause Back Squat*

One second pause at:
Going Down at Parallel
Absolute Bottom of Squat
Going Up at Parallel

Working a Pause Back Squat today with 3 separate pauses

Movement Order: You’ll squat to parallel, squat to full depth, return to parallel, then stand to full extension
There are pauses built in at three locations:
Pause for 1 second at parallel on the way down
Pause for 1 second at full depth
Pause for 1 second at parallel on the way up
Build up in weight over the 10 minutes, starting at 50% of your 1RM Back Squat
These 10 reps are on the clock, starting at the top of each minute

Metcon (Time)


“Layup”
50-40-30-20-10:
Double-Unders
AbMat Sit-Ups

Directly into…

5-10-15-20-25:
KBS 24/16kg
Wallballs 9/6kg

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Saturday

CrossFit Inventive – CrossFit


Warm-up


Couch stretch 60 sec E/S
Glute Stretch 60 sec E/S
Lower Back/Hipflexor 30 sec E/S
Twisted Cross 30 sec E/S
Puppy Dog Pose 30 sec
Activation:
3 Sets
1 Minute Jog In Place
10 DB Swings ( eye level)
15 AbMat Sit-ups/Crunch
20 Air Squats

Metcon (6 Rounds for time)


“SeaWorld”
On the 5:00 x 6 Rounds:
10 Alternating Single DB Power CJ
400m Run
100m Single DB Farmer Carry
6 intervals total, starting every 5:00
Starting times are 0:00, 5:00, 10:00, 15:00, 20:00, and 25:00
Aim is to push our paces here, given work rest, but to be consistent across all
The alternating single dumbbell power clean and jerk will begin on the ground in between the legs
The movement will move to the shoulder and then finish over head
Record all five times to gauge pacing

Metcon (6 Rounds for time)


“SeaWorld” (No Equipment Version):
On the 5:00 x 6 Rounds:
Wearing Back Pack/Vest:
15 Pushups
15m Walking Lunge
400m Run
Record all five times to gauge pacing
If we can’t get outside to run lets do 15 Tuck Jumps, and modify the workout to:
* OT3:00 x 7 Rounds:
15 Pushups
15m Walking Lunge (or 15 Reverse Lunges)
15 Tuck Jumps

Metcon (Time)


“SeaWorld” (Individual Version)
“Comptrain WOD”

3 Rounds (30 Minute Time Cap):
25 Power Snatches (75/55)
10 Power Clean and Jerks
1,000 Meter Row

KILOS
Snatch: 34/25
Clean and Jerk #1: 60/42.5
Clean and Jerk #2: 70/47.5
Clean and Jerk #3: 80/60

* If you do not have any Cardio equipment at your disposal, then do a 1km run.
*If equipment is limited, change barbell snatch to Alternating Dumbbell Snatch & use the barbell for clean & jerk.
* If weights are limited, Increase however you can.

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Friday

CrossFit Inventive – CrossFit


Warm-up


30 sec Lower back/hipflexor
Glute Stretch 30 sec E/S
30 sec Spiderman lunge hold\30 sec twisted cross E/S
3 inchworm 2 push-ups
———-
2 rounds:
6 KB or DB Russian Swings
6 Air squats
6 Reverse lunges
6 Lateral hops over the Dumbbell

Metcon (3 Rounds for reps)


“Home Gym WOD”

“Garage Fight”
3 Rounds of 1:00 Minute at Each:
Dumbbell Goblet Thrusters
Single Dumbbell Power Cleans
Hops over the Dumbbell
Single Arm Push Presses
Burpees
Rest
n today’s 17 minute workout we’ll work through 5 different movements and a resting station
The goal is to keep consistent rep counts throughout the duration of the workout
We have a couple of options when it comes to pacing this workout
* Choose a pace that will allow good movement quality for each 1 Minute station
-OR-
* Choose a rep count that you can sustain through this 17 minute workout
Let’s try to move through the entire minute at each station
We’ll keep 3 separate scores for each round, SugarWOD will add them up for a sum total for the leaderboard

Front Squat


On the 2:00 x 7 Sets
Set 1 (On the 0:00): 3 Reps @ 80%
Set 2 (On the 2:00): 1 Rep @ 87.5%
Set 3 (On the 4:00): 3 Reps @ 80%
Set 4 (On the 6:00): 1 Rep @ 90%
Set 5 (On the 8:00): 3 Reps @ 80%
Set 6 (On the 10:00): 1 Rep @ 95%
Set 7 (On the 12:00): 12 Reps @ 70%

Metcon (AMRAP – Rounds and Reps)


“T-Mobile”
AMRAP 15:
5 Lateral bar Burpees
10 Overhead Squats 40/30kg
15 Deadlifts 40/30kg


“Don’t bunt. Aim out of the ballpark.” – David Oglivy

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Stay healthy during social distancing.

We know this is a moment filled with confusion for all of us, not knowing what’s going to happen next, not seeing our love ones that and remaining home seems like a task we’ve never experienced before. We turned our heads to think “Will all my effort I’ve put into working on my body be gone?”. The answer is no.

Staying home during lockdown is not going to be the end of our fitness journey and ahead we will give you some tips you can follow to not lose focus:

1- Virtual Gym Classes:

Our gym fam has turned to technology to host virtual CrossFit classes you can do at home, you can use equipment you find at home to go with your workouts. These classes will be available until our doors can be open again.

2- Healthy Eating:

In our Social Media, you can find a section called #Healthyhumpday, where we’ve posted tons of easy and delicious recipes you can prepare only with a few ingredients, not only meals but also deserts, that will be your best friends when anxiety hits. I know staying at home can make you eat more, but these great recipes will keep healthy, and we all know that cooking is a really great way of spending our time.

3- Avoid too much exposure to news:

It’s good to keep yourself informed, so you know what to expect but reading and seeing too much news can make your head go crazy. Take a moment during the day to do something you like or meditate. Take your head into another direction so your body doesn’t get exhausted from all the craziness.

4- Do something you like:

We always have activities or hobbies we like to do, playing the guitar, reading a book, watch a TV Show, drawing, just make sure it is something you enjoy doing and get yourself into that. That will make your body and mind relax and feel happy, time will fly.

5- Wake up with a purpose:

I know waking up every day to the same routine can be very boring, so let’s try to plan our day in advance. Plan what are you going to do tomorrow, plan a delicious breakfast, watching your favorite movie or do the laundry, whatever it is, just wake up to it, you’ll be excited and realize there’s a lot of things you can do.

These are some things you can practice during social distancing and keep your body and mind healthy and in peace. This is just for now, soon we’ll. all be back out there to kick the gym. Stay Heathy!

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Thursday

CrossFit Inventive – CrossFit


Warm-up


30 sec spiderman lunge hold e/s
30 sec Lower Back/Hip Flexor e/s
30 sec Calf stretch E/S
2 Sets
5 Inchworms Video
30 Second Hollow Hold Video
10 Scapular Pull-Ups/Scap Push ups if no PU Bar
30 Second Arch Hold
5 Air Squats (with 3 second pause at the bottom)

Metcon (AMRAP – Rounds and Reps)


“HOME GYM WOD”

“Cindu”
AMRAP 20:
5 Strict Pull-Ups
10 Pushups
15 Air Squats
30 Double-Unders

Metcon (AMRAP – Rounds and Reps)


“HOME GYM WOD”

“Cindu” (No Equipment Version)
AMRAP 20 Minutes:
15 Odd-Object Rows
15 Pushups
15 Air Squat Hops (over odd-object)
For the air squats hops let’s jump latterally over our odd-object
Move at a pace through those that allows you to thrive on the upper body movements

Metcon (Time)


COMPTRAIN WOD

2 Rounds Not For time:
15 Burpees
10 Dumbbell Box Step Overs (50/35)
3 Minute Row
15 Burpees
10 Dumbbell Box Step Overs (50/35)
3 Minute Bike

*NOT FOR TIME MEANS WORK THROUGH THIS PIECE FOCUSING ON QUALITY OF MOVEMENT.

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Wednesday

CrossFit Inventive – CrossFit


Warm-up


30 SEC SPIDERMAN LUNGE HOLD
30 SEC GLUTE STRETCH
30 SEC PUPPY DOG POSE
30 SEC TWISTED CROSS EACH SIDE
—————
ACTIVATION
5 INCHWORM 1 PUSH-UP
30 GREEN BANDED SLDL
3 DB SNATCH E/S
3 DB POWER CLEAN E/S
3 DB THRUSTERS E/S
————-

Metcon (Time)


“HOME GYM WOD”

With a running clock…
A. At the 0:00
3 Rounds For Time:
20 Jump Lunges
20 Single Arm Hang Dumbbell Snatches

B. At the 7:00
3 Rounds For Time:
20 Jump Lunges
20 Single Arm Power Cleans

C. At the 14:00
3 Rounds For Time:
20 Jump Lunges
20 Single Arm Dumbbell Thrusters

*On all DB movements, alternate hands every 5 repetitions.
*SCALE Jumping lunges to conventional forward or reverse lunges.

Metcon (Weight)


‘COMPTRAIN”

Beast Builder
3:00 On
3:00 Off
3:00 On

3 “Macho Man” Complexes 50/37.5
3 “Macho Man” Complexes 60/42.5
3 “Macho Man” Complexes 70/47.5
3 “Macho Man” Complexes 80/60
3 “Macho Man” Complexes 92.5/65
Max “Macho Man” Complexes 102.5/70

1 “Macho Man” Complex:
3 Power Cleans
3 Front Squats
3 Jerks

Metcon (Time)


“COMPTRAIN”

“Dirty 30”
30 Box Jumps (24/20 INCH)
30 CTB PU
30 KBS 24/16
30 Front Squats 50/37.5
30 TTB
30 Push Press 50/37.5
30 Deadlifts 50/37.5
30 WB (20/14)
30 Burpees
100 Double-Unders

KILOS
Kettlebell: 24/16
Barbell: 52/38.6
Wallball: 9/6


NEVER TAKE THESE TIMES FOR GRANTED

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Tuesday day 1 Lock Down

CrossFit Inventive – CrossFit


Warm-up (No Measure)


“Pain versus Discomfort”

There is a common misconception about pain.
Pain is not what we feel inside of a conditioning workout, or the tail end of a heavy squat set.

Real pain is different.
Pain is when we are walking through the garage and step on a nail.
Pain is when we lose a limb.
Real pain, is when we lose a loved one.

What we feel inside conditioning sets is not pain… it’s discomfort.
Training isn’t painful. It’s uncomfortable at times, but – it’s not pain.
Let’s use this as a perspective change as we enter today’s training.
Today, let’s get uncomfortable.

Metcon (Time)


Home Gym WOD
“Gravity”
5 Rounds For Time:
80 Double-Unders
40 Sit-Ups
20 Pushups
10 Burpees

* No rope then aim to jump and clap hips twice before feet land back on the ground before performing the next rep. (Bounding & Clapping)
* If you do not have an Ab-mat, do crunches, V-ups or V-Sits.

Handstand Push-ups (50 reps for time (Comp Train Skills) 5 min cap)


Scale to kipping or 5 x 30 sec On, 30 sec off handstand hold on wall.

Metcon (Time)


CompTrain WOD

AMRAP 5:
Buy-In: 45/30 Calorie Assault Bike
Into Max Rounds
9 Power Cleans (95/65)
21 Double-Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 30/20 Calorie Bike
Into Max Rounds:
6 Power Cleans (135/95)
21 Double Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 15/10 Calorie Bike
Into Max Rounds:
3 Power Cleans (165/115)
21 Double Unders

Replace Cals for:
300/200/100m run Buy-in
Run your apartment stairs, Run on the spot for 60 sec, what ever it takes.

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Monday

CrossFit Inventive – CrossFit


Warm-up


MOBILITY
Frog Stretch 2 Minutes

Couch Stretch: 1 Minutes Each Side

Twisted Cross 30 Seconds each side

Ankle Banded : 1 Minute Each Side

Activation:
4 laps banded Crab walks
20 Banded Glute bridges
10 Strict Push-ups
Carpark run

Back Squat (1RM Test (Squat Waves))


Set #1 (On the 0:00) – 5 Reps @ 80%
Set #2 (On the 2:00)- 4 Reps @ up 5kg
Set #3 (On the 4:00) – 3 Reps @ up up 5kg
Set #4 (On the 6:00) – 2 Reps @ up 5kg
Set #5 (On the 8:00) – 1 Rep
Set #6 (On the 10:00) – 1 Rep
Set #7 (On the 12:00) – 1 Rep
Set #8 (On the 14:00) – 1 Rep
Set #9 (On the 16:00) – 1 Rep

Sets 1-9 completed “On the 2:00”
*Percentages based on 5RM Back Squat

Today is the 7th iteration of these Back Squat waves
Take the last 3 sets today to try to establish a new PR
These percentages are based of your 5RM Back Squat
Sets 1-9 are completed on the 2:00
This is the last week of our “Grunt Work” Cycle, next week we’ll deload with Pause Squats

Metcon (Time)


“Simple Plan”
3 Rounds For Time:
50 Air Squats
35 Push-ups
25/18 Calorie Row/Bike or 21/14 Cal Ski

Read more

Saturday

CrossFit Inventive – CrossFit


Warm-up


Couch stretch 1 Minute

Glute Stretch 1 Minute

Green banded Ankle Stretch: 1 Minutes Each Side

Green Banded Shoulder Stretches

ACTIVATION
2 Sets:
:30 Second Bike
:30 Second Spiderman Hold
:30 Second Hollow Rock Hold
:30 Second Scap Pulls

Barbell Warmup
5 strict press reach out
5 push press
5 Push jerk
——–

Metcon (Time)


For Time (30 Minute Cap):
3 Rounds:
400m Run
15 Toes to Bar

15 S2O 42.5/30
15 S20 50/37.5
15 S20 60/42.5

3 Rounds:
400m Run
15 Lateral Bar Burpees
SUBS
TOES TO BAR
Reduce Reps :10
Feet as High as Possible
Knees to Elbows/Chest/Waist
Run:
30/21 Cal Bike

Read more

Friday

CrossFit Inventive – CrossFit


Warm-up


MOBILITY
Frog Stretch 3 Minutes
Couch Stretch: 1 Minutes Each Side
Glute Stretch 30 sec E/S
Lower Back/Hipflexor 30 sec E?S

ACTIVATION
2 Rounds
10 Cal Bike
10 Banded Glute Bridges
10 Box Step-ups
5 Strict Pull-ups/Ring Rows

Front Squat (Percentage work)


On the 2:00 x 7 Sets
Set 1 (On the 0:00): 3 Reps @ 80%
Set 2 (On the 2:00): 1 Rep @ 87.5%
Set 3 (On the 4:00): 3 Reps @ 80%
Set 4 (On the 6:00): 1 Rep @ 90%
Set 5 (On the 8:00): 3 Reps @ 80%
Set 6 (On the 10:00): 1 Rep @ 95%
Set 7 (On the 12:00): 12 Reps @ 67.5%

*Percentages based on 1RM Front Squat

Metcon (Time)


For Time:
3 Rounds:
30 Wallballs 9/6kg
30 Sumo Deadlift High Pulls
30 Box Jumps (24/20)
30 Push Press
30/20 Cal Row
1:00 Minute Rest

KILOS
35/25

Read more

Thursday

CrossFit Inventive – CrossFit


Warm-up


MOBILITY
Couch Stretch: 1 Minutes Each Side

twisted cross Stretch: 1 Minutes

Pike Stretch: 1 Minute

ACTIVATION
8 Minutes For Quality:
5 Push-ups
10 Wall Squats V
200 Meter Row/ski/400 bike
—————
Barbell Warm-up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
—————
Barbell:
1 round of complex:

Metcon (Weight)


“Beast Builder”
On the 4:00 x 5 Rounds:
3 Unbroken Sets:
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean

Repeat From Last Week

For clarity, we are holding onto the bar for all (9) reps. High Hang, Hang, Floor, three times through for the complex.

Metcon (No Measure)


Midline
Not For Time:
50 Abmat Sit-ups
50 Rower Pike-ups
50 V-ups

Read more

Conditioning

CrossFit Inventive – Pure Conditioning


Warm-up


4 laps banded crab walks + 10 banded glute bridges
30 Green banded SLDL + 30 Calf pumps
20 scorpions front/back
30 sec lower back/hipflexor E/S

Metcon (Time)


6 Rounds:
400m Run
10 Alternating Deadball To Shoulder @ahap
10 Double Dumbbell Hang Power Clean
@2x 22.5/15kg

Subs:
400m row
1000m Bike

Read more

CROSSFIT

CrossFit Inventive – CrossFit


Warm-up


Frog stretch 2 mins
Couch stretch 60 sec E/S
Twisted Cross 30 sec E/S
————-
Activation:
2 Sets:
10 air squats
10 Glute bridges/No band
10 scorpions
3 inch worm 1 push-up
———–
Barbell:
5 floor press/Bench Press
5 Deadlift
5 back squat from floor

Metcon (Time)


For Time:
30 Back Squats 70/50
30 Floor Press 60/42.5
30 Deadlifts 80/60
20 Back squats 80/60
20 Floor Press 70/50
20 Deadlifts 102.5/70
10 Back Squats 102.5/70
10 Floor Press 80/60
10 Deadlifts 125/80

Metcon (No Measure)


Coaches core work if extra time.

Read more

Olympic Lifting

CrossFit Inventive – Olympic Weightlifting


Warm-up


2 x 45 Sec Medball T- Spine Stretch
2 min Frog stretch

PVC:
Pass throughs x 10
Pass arounds x 10
OHS x 10
Snatch Balance x 10
————-
Barbell:
3 Snatch High Pull
3 Power Snatch
3 OHS
3 Snatch Balance
3 Squat Snatch
—————-
1 round:
Snatch tech lift.

Metcon (Weight)


Snatch Technique
On the 1:30 x 5 Sets:
1 Power Snatch
1 Overhead Squat
1 Squat Snatch

Set 1: 55% of 1RM Snatch
Set 2: 60% of 1RM Snatch
Sets 3-5: 60-70% of 1RM Snatch

Record Last weight

Snatch (On Every 90 Sec x 6 Sets: 3 )


Build over the course of the 6 sets if possible.
The drop reset should be, drop the bar, reset grip and set up position, lift.

Metcon (Weight)


2 SNATCH EVERY 15 SEC FOR 10 SETS
GO ON:
1) 0:00
2) 0:15
3) 0:30
4) 0:45
5) 1:00
6) 1:15
7) 1:30
8) 1:45
9) 2:00
10) 2:15

Weight= 42.5/30kg

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Tuesday

CrossFit Inventive – CrossFit


Warm-up


MOBILITY
Standing Pike Stretch: 60 sec
Calf Stretch On Post: 30 Sec Each Side
Banded Shoulder Distraction: 1 Minute Each Side
20m High Bum Bear Crawl

ACTIVATION
3 Rounds
10 Calorie Row
10 Calorie Bike

3 Rounds
20 Single Unders
5 Inchworms 1 push-up

Metcon (Time)


Gymnastic Skill
For Time:
100 Double Unders
50′ Handstand Walk
75 Double Unders
50′ Handstand Walk
50 Double Unders
50′ Handstand Walk
25 Double Unders
50′ Handstand Walk

15 min cap

50 Ft= 15m
SUBS:
Double-Unders
Reduce Reps
70-50-30-10
25 Reps per round
1:00 of practice per round
Handstand Walking
Reduce distance
1:00 of practice per round
1:00 of handstand weight shifting (on wall) per round

Metcon (No Measure)


Body Armor
3 Giant Sets:
:30s Kettlebell Side Plank (Left Arm)
:30s Kettlebell Side Plank (Right Arm)
20m Dumbbell Death March

Rest 2 Minutes Between Sets

Read more

Bullet Proof

CrossFit Inventive – Bullet Proof


Warm-up


RED BANDED NOSE BRIDGES X 30
RED BANDED PASS THROUGHS X 20
RED BANDED PRESS X 10 E/S
RED BANDED ROWS X 20

Bent Over Row (4 X 10 @AHAP)

3 Way Dumbbell Shoulder (1 x Lateral Raise 1 x Front Raise 1 x Upright Row)


1 Rep Of each Movement x 10

Metcon (No Measure)


3 Giant Sets:
20 Kneeling Arnold Press with Band Row (10 Each Side)
15 Weighted Hollow Rocks
10 Strict Pull-ups

Rest 2 Minutes Between Sets
SUBS
KNEELING ARNOLD PRESS WITH BAND ROW
No Band (if not available)
WEIGHTED HOLLOW ROCKS
No added weight
Slight bend of knees and/or arms, shortening the level (the longer, the more challenging)
STRICT PULL-UPS
Reduce reps
Band as required to meet the stimulus

Metcon (No Measure)


Finisher:
50 Banded Lat pull downs
50 Banded Tricep Ext
with minimal breaks

Read more

MONDAY

CrossFit Inventive – CrossFit


Warm-up


Couch stretch 60 each side
Glute stretch 60 each side
Green Banded Shoulder Mobility

Activation:
2 Sets
30 sec Bike/Ski ( one of each)
10 PVC Pass Throughs
10 Air Squats
20 Second Hollow Hold
———–

Back Squat (5RM Percentage Squats)


Set 1 (On the 0:00): 9 Reps @ 80%
Set 2 (On the 2:00): 7 Reps + 5kg
Set 3 (On the 4:00): 5 Reps + 5kg
Set 4 (On the 6:00): 3 Reps + 2.5kg
Set 5 (On the 8:00): 1 Rep @ + 2.5kg
Set 6 (On the 9:30): 1 Rep: @ + 2.5kg`
Set 7 (On the 11:00): 1 Rep: Stay
Set 8 (On the 12:30): 1 Rep: Stay
Set 9 (On the 14:00): 1 Rep: Stay

*Percentages based on 5RM Back Squat

Today is the 6th iteration of these Back Squat waves
These percentages are based of your 5RM Back Squat
Sets 1-4 are completed on the 2:00
Sets 5-9 are completed on the 1:30
On the final two sets, base your load by feel inside the range
Next week, in our last week of “Grunt Work”, we’ll be re-testing

Metcon (Time)


“Spice Girl”
For Time:
21 Power Snatches @42.5/30
5 Rounds of “Cindy”
21 Overhead Squats @42.5/30
5 Rounds of “Cindy”
21 Squat Snatches @42.5/30

One round “Cindy”=
5 pull-ups, 10 push-ups, and 15 air squats

20 min cap depending on how session runs.
SUBS
PULL-UPS
Reduce Reps
Banded Pull-ups
Jumping Pull-ups
Ring Rows
PUSH-UPS:
Reduce Reps
Knee Push-ups
BARBELL:
Reduce weight or empty bar.

Read more

Pure Conditioning

CrossFit Inventive – Pure Conditioning


Warm-up


MOVEMENT PREP
10 leg swings forward/lateral
30 sec calf stretch E/S
40 calf pumps
30 sec spiderman lunge hold each side
30 sec static hamstring stretch

WARMUP SET
200 Meter Run
15 Calorie Row
10 Calorie Bike Erg

Metcon (No Measure)


On the 0: 1 Mile Run
On the 10: 130/100 Calorie Row
On the 20: 130/100 Calorie Bike

Individual depending on class numbers.

1 Mile= 1.6k

MOVEMENT PREP
WARMUP SET
200 Meter Run
15 Calorie Row
10 Calorie Bike Erg
BIKE ERG
Reduce Calories
100/70 Calorie Assault

Read more

Team Of 3 WOD

CrossFit Inventive – CrossFit


Warm-up


MOBILITY
Couch Stretch: 1 Minute Each Side
Banded 3-Way Shoulder: 30 Sceonds Of Each

ACTIVATION
For Quality
60 Second Bike/Ski/Row
6 Inchworms
6 Strict Pull-ups/Ring Rows
6 Broad Jumps

30 Second Bike/Ski /Row
4 Inchworms
4 Strict Pull-ups/Ring Rows
4 Broad Jumps

20 Second Bike/Ski/ Row
2 Inchworms
2 Strict Pull-ups
2 Broad Jumps

Barbell Warmup
Each Team Member perform unbroken:
10 wrist rotations
5 Deadlifts
5 hang Power Cleans
5 Push Jerks
———-

Metcon (Time)


“gooDTime” (Team Version)
Teams of 3
For Time (35 Minute Cap):
5 Rounds of “DT” 70/47.5kg
100/70 Calorie Bike Erg
5 Rounds of “DT” 70/47.5kg
100/70 Calorie Bike Erg
5 Rounds of “DT” 70/47.5kg

1 Round of “DT”:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Read more

Friday

CrossFit Inventive – CrossFit


Warm-up


Frog Stretch 2 mins
couch stretch 60 sec
———-
Activation:
2 sets:
150/100m Row/Ski
5 wall squats
3 inchworm 1 push-up
10 Banded glute bridges
10 Green Banded SLDL
———-
STRENGTH:

Front Squat (On the 2:00 x 7 Sets)


Set 1 (On the 0:00): 3 Reps @ 80%
Set 2 (On the 2:00): 1 Rep @ 85%
Set 3 (On the 4:00): 3 Reps @ 80%
Set 4 (On the 6:00): 1 Rep @ 90%
Set 5 (On the 8:00): 3 Reps @ 80%
Set 6 (On the 10:00): 1 Rep @ 92.5%
Set 7 (On the 12:00): 12 Reps @ 65%

Metcon (2 Rounds for time)


“Power Wash”
Every 10 Minutes x 2 Rounds:
1,000/800 Meter Row
30 Dumbbell Power Snatches (1 x 22.5/15kg)
50 Wallballs @9/6kg

(Cap yourself @9:00 mins)
Subs:
Ski erg= same metres
Bike erg= 2,000/1600m

Read more

Pure Conditioning

CrossFit Inventive – Pure Conditioning


Warm-up


10 Leg Swings Forward/Lateral
5 Inchworm 1 push up
30 sec spiderman lunge hold E/S
30 sec Calf stretch E/S
40 calf Pumps

WARMUP SET
300 Meter Run
200 Meter Run
100 Meter Run

30 Seconds Rest Between

Metcon (No Measure)


Run Conditioning
On the 0: 600 Meter Run
On the 4: 400 Meter Run
On the 7: 200 Meter Run

On the 10: 600 Meter Run
On the 14: 400 Meter Run
On the 17: 200 Meter Run

On the 20: 600 Meter Run
On the 24: 400 Meter Run
On the 27: 200 Meter Run

STIMULUS
We’ll work off a running clock for this run conditioning piece
Let’s try to hold the same splits across each distance and each round
For Example: If the 200 meter run takes 1 minute, the 400 should take 2 minutes, and the 600 meter run should take 3 minutes
Record your slowest 600 meter, 400 meter, and 200 meter runs
Your final score will be the sum total of those three times
SUBS
RUN
750-500-250 Meter Row
1200-800-400 Meter Bike

Read more

Thursday

CrossFit Inventive – CrossFit


Warm-up


1 x carp park run
2 laps high knee running
2 laps butt kicks
2 laps lateral skips
1 lap Inchwom 1 push-up
1 lap spiderman lunge
——
30 green banded SLDL
30 Banded Glute Bridges
——

Metcon (Time)


Partner WOD
12 Rounds:
20/15 Calorie Row
10 Double KB Deadlifts
200m Run
Partner 2 can only start once P1 has completed the Kettlebell deadlifts.
Kettlebell Weight= 2 x 24/16kg

Subs
Ski Cals = 20/15
Bike erg cals = 30/20

Read more

Oly Lifting

CrossFit Inventive – Olympic Weightlifting


Warm-up


MOBILITY
Laying Front Rack Stretch: 1 Minute
Wrist stretch 30 sec front/back
Banded Shoulder Distraction: 1 Minute Each Side
Warrior Squat x 6 rotations
————
Barbell Body Prima:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
———–
1 Rond Of First Empty Barbell Complex:

1 Hang Clean Pull + 1 Clean Pull + 1 Front Squat + 1 High Hang Clean + 1 Hang Clean + 1 Squat Clean (On every 90 sec x 5 with a light weight. )

1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean


“Beast Builder”
On the 4:00 x 5 Rounds:
3 Unbroken Sets (9 Reps Total)
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean

For clarity, we are holding onto the bar for all (9) reps. High Hang, Hang, Floor, three times through for the complex.
Today’s Beast Builder is a twist on a CompTrain Benchmark, the Big Clean Complex
We’ll perform the Squat Clean version of this complex today (See Demo Video Further Down the Page)
Each round is 3 unbroken sets of 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean
These 9 reps are designed to be completed unbroken each round
Rounds start every 4 minutes (0:00 – 4:00 – 8:00 – 12:00 – 16:00)
Start around 40-45% of your 1RM Squat Clean and gradually increase weight as you go
Record all 5 weights used for these rounds

Metcon (Time)


Finisher:
50 Hang Power Cleans @50/35kg

*Aim is to go unbroken or complete with minimal breaks.

Read more

Wednesday

CrossFit Inventive – CrossFit


Warm-up


MOBILITY
Laying Front Rack Stretch: 1 Minute

Banded Shoulder Distraction: 1 Minute Each Side

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

ACTIVATION
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

KILOS
34/25
GENERAL
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

GENERAL
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

SUBS
PULL-UPS
Reduce Reps
Banded Pull-ups
Ring Rows
Jumping Pull-ups

Metcon (No Measure)


Accessory:
Midline
3 Giant Sets:
10 Rower Pike Ups
30 Hollow Body Scissor Kicks
10m’ Quadruped Crawl

Rest 2 Minutes Between Sets

Read more

Bullet Proof

CrossFit Inventive – Bullet Proof


Warm-up


30 red banded face pulls
20 red banded Tricep ext
10 red banded Press each side
20 red banded bent over rows
10 Strict Push ups
Then:
With Light weight:
5 Double Dumbbell Sumo Deadlifts
10m Double Dumbbell Overhead Carry
5 Double Dumbbell Prone Rows

Bench Press (12 mins to establish a 3RM)


UYse the fort 6 mins to build, the back 6 mins to rest around the heavier lifts.

Metcon (No Measure)


3 Giant Sets:
15 Double Dumbbell Sumo Deadlifts
10m Double Dumbbell Overhead Carry
15 Double Dumbbell Prone Rows
10m Double Dumbbell Overhead Carry

Rest as Needed Between Sets
* Choose dumbbell weights that are challenging, but loads that allow you to complete each set without stopping.
* You can use different dumbbell weights for each movement if you need to

Metcon (No Measure)


Midline:
3 Sets:
20 plate Twist
20 Ankle Taps
20 Elbow Knee Cycles
20 Sec Hollow Hold
20 sec Plank Hold

Rest as needed between sets.
Aim to keep sets unbroken.

Read more

Tuesday

CrossFit Inventive – CrossFit


Warm-up


Couch stretch 60 sec E/S
Banded Lat 60 sec E/S
PVC:
Pass throughs x 10
Pass arounds x 10
OHS x 10
———
2 sets
Row/Ski 30 sec
30 sec HS-HOLD

Metcon (2 Rounds for reps)


Gymnastic Skill
Ascending Ladder for 5 Minutes:
2 Strict Handstand Push-ups
2 Calorie Row
4 Strict Handstand Push-ups
4 Calorie Row

Continue to Add (2) Rep to Each Movement

Rest 2 Minutes

Ascending Ladder for 5 Minutes:
2 Kipping Deficit Handstand Push-ups
2 Calorie Row
4 Kipping Deficit Handstand Push-ups
4 Calorie Row

Continue to Add (2) Rep to Each Movement

Metcon (Weight)


“Six Flags”
Every 3:00 x 6 Rounds:
21/15 Calorie Bike Erg/Row
30 Double Unders
3 Power Snatches

Build in Power Snatch Weight

Rounds begin every 3 minutes in this 6-round interval piece (0:00 – 3:00 – 6:00 – 9:00 – 12:00 – 15:00)
You’ll complete the three movements listed and rest until the start of the next 3-minute window
Each round, you’ll build in power snatch weight
Your score for the day is the heaviest set of 3 power snatches
To ensure we have some rest built in, let’s cap these rounds at 2:30
POWER SNATCHES
The 3 power snatches can be completed touch and go or as single repetitions
A good starting place for the first round could be around 55-60% of your 1RM snatch
Use one barbell and switch out weights during rest periods.

Snatch


For percentage purposes. You can also record your heaviest 3 reps from todays WOD if you wish.

Read more

Monday

CrossFit Inventive – CrossFit


Warm-up


Frog stretch 60 sec
Laying quad stretch 30 sec E/S
Twisted Cross 30 sec E/S
Puppy Dog Pose
————
Activation:
5 Scap-pulls
5 Kipping swings
5 Wall Facing Squats
5 Scap-pulls
5 K2E
———–
Strength:

Back Squat (5rm % Squats)


Set 1 (On the 0:00): 9 Reps @ 77.5%
Set 2 (On the 2:00): 7 Reps @ 85%
Set 3 (On the 4:00): 5 Reps @ 92.5%
Set 4 (On the 6:00): 3 Reps @ 97.5%
Set 5 (On the 8:00): 1 Rep @ 102.5%
Set 6 (On the 9:30): 1 Rep @ 105%
Set 7 (On the 11:00): 1 Rep @ 105%
Set 8 (On the 12:30): 1 Rep @ 107.5%
Set 9 (On the 14:00): 1 Rep @ 107.5%
Set 10 (On the 15:30): 1 Rep @ 107.5%

*Percentages based on 5RM Back Squat

*If you have no yet established a 5RM, use todays time to establish a safe 5 reps.

“Overkill” (Time)


21-15-9:
Double Dumbell Power Cleans
Box Jump Overs (24″/20″)
Double Dumbbell Front Squats
Toes to Bar

Weight = 2×22.5/15kg Dumbbells

Read more

Conditioning

CrossFit Inventive – Pure Conditioning


Warm-up


Couch stretch 60 sec each side
lower back hpflexor 60 sec each side
60 sec bike each with partner in 2 x 30 sec lots
60 sec row each in 30 sec lots

Metcon (No Measure)


5 rounds each with Partner:
1000/800m Bike-erg
Go one for one. Reset Machines each time.

Then:
5 rounds:
500/400m Row
1:1 with partner

Read more

HANDSTANDS FOR HANN

CrossFit Inventive – CrossFit


Warm-up


Glute stretch 30sec E/S
Spiderman lunge hold 30sec E/S
Twisted Cross 30sec E/S
Puppy dog pose 60sec

Activation:
With a red band
10 pass throughs
10 pull aparts
10 OHS
10 banded press E/S
10 OH banded ALT lunge

Metcon (Time)


“HANN”
100ft Handstand Walk
100 ft DB Lunge 2x 22.5/15kg
6 Ring Muscle Up
100ft Handstand Walk
100 ft DB Lunge 2x 22.5/15kg
4 Ring Muscle Up
100ft Handstand Walk
100 ft DB Lunge 2x 22.5/15kg
3 Ring Muscle Up

15min CAP

SCALED:
200ft Bear crawl
100 ft DB Lunge 2x 15/10kg
6 BMU or 12 Pull up (any kind)
200ft Bear crawl
100 ft DB Lunge 2x 15/10kg
4 BMU or 8 Pull up (any kind)
200ft Bear crawl
100 ft DB Lunge 2x 15/10kg
3 BMU or 6 Pull up (any kind)

15min CAP

*100ft = 15m

This WOD was created for Hannah Clarke for these reasons…
The Handstands represent her perfect handstand walks “There is no prettier handstand walker than you”

The DB Lunge was a given as she could go unbroken if she had to for 24hrs!

The RMU she fort hard for as she did her beautiful babies. The numbers represent her childrens ages 6, 4 & 3

RIP


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FRIDAY

CrossFit Inventive – CrossFit


Warm-up


Frog Stretch 2 mins
Green Banded Shoulder Mobility
——–
Activation:
2 sets
10 PVC Pass Throughs
10 Pausing PVC OHS (2 sec in bottom)
10 Sotts Press
10/7 Cal Row
——
Warm-up to todays Heaviest Snatch weight that you will use in the WOD, then scale it back to the starting weight for the WOD.

Metcon (Time)


Teams Of 3
For Time:
75 Power Snatch @42.5/30kg
75/50 Cal Row

50 Power Snatch @50/37.5kg
50/35 Cal Row

25 Power Snatch @60/42.5kg
25/20 Cal Row

15 Rope Climbs

25/ Power Snatch @60/42.5kg
25/20 Cal Row

50 Power Snatch @50/37.5kg
50/35 Cal Row

75 Power Snatch @42.5/30kg
75/50 Cal Row

30 minute time cap

Read more

Thursday

CrossFit Inventive – CrossFit


Warm-up


Frog Stertch 60 sec
Couch stretch 60 sec
Calf stretch 30 sec E/S
40 Calf pumps
—————–
Avtivation:
1 set:
10 Shuttle runs (mod pace)
7 cal Bike
10 Wall facing Squats

Front Squat (7 Sets of 1 x (5 -Pause Front Squat) On E90 sec)


Set 1: 50%
Set 2: 55%
Set 3: 60%
Set 4: 65%
Sets 5-7: 65-70-75%

*Working on Control & positioning at nearly every crucial point during the squat.
5 Pause with 2 seconds in each position:
1: Quarter Squat
2: Parallel
3: Below Parallel
4: Parallel
5: Quarter Squat

Percentages Based off 1RM.

Metcon (3 Rounds for reps)


4 minutes On 4 minutes OFF x 3 sets
21/15 Cal Bike
15 Burpee Box Jumps 24/20 inch
Max 10m Shuttle Runs in remaining time:

*Score total amount of Shuttle runs each round.

Read more

Pure Conditioning

CrossFit Inventive – Pure Conditioning


Metcon (No Measure)


With Partner Perform minute for minute on Damper efforts: (3 sets) Bike,Row,Ski
Min: 0 & 1 (D4)
Min: 2 & 3(D7)
Min: 4 & 5 (D2)
Mins: 6 & 7(D10)
Mins: 8 & 9 (D5)
Rest 2 mins @

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Hump Day

CrossFit Inventive – CrossFit


Warm-up


Partner Straddle Stretch 60 sec each
Butterfly Stretch 60 sec
Calf Stretch 30 sec each side
40 calf pumps
————
Activation:
1 min row
60 Single-Unders
1 min Bike

Then
2 sets:
15 Banded SLDL
30 Sec Plank Hold
————–

Metcon (Time)


Partner WOD
For Time:
3000/2400m Row
200 Double-unders (100 each)
100 Cal Bike
200 Double-unders (100 each)
3000/2400m Row

*Double-unders can be portioned anyway but both partners must complete 100 Double-unders each.
* Share Cals as evenly as possible.

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Olympic Lifting

CrossFit Inventive – Olympic Weightlifting


Warm-up


2 x 30 sec Medball T-Spine Stretch (15 rest)
30 sec Spiderman lunge with rotation E/S
30 Sec Glute stretch E/S
30 sec Lower back/Hipflexor E/S
60 sec Squat Hold
————
Activation:
10 Pass throughs
10 pass arounds E/W
10 OHS
10 Snatch Balance
10 Split Snatch Balance
————
BARBELL:
3 X SNATCH PULL
3 X POWER SNATCH
3 X OHS
3 X SNATCH BALANCE
3 X SPLIT SNATCH
———

Split Snatch (10 MIN EMOM X 1 REP)


STAY MODERATE, NO NEED TO INCREASE EVERY REP, OR AT ALL!
THIS IS A NEW MOVEMENT TO MOST.
USE THIS AS TECH FOR THE COMPLEX BELOW.

1 Split Snatch + 1 Power Snatch + 1 Squat Snatch (On Every 90 Sec x 7 Sets)


Build over the course of the 7 Sets where possible.

Metcon (Weight)


1 SNATCH EVERY 15 SEC FOR 10 SETS
GO ON:
1) 0:00
2) 0:15
3) 0:30
4) 0:45
5) 1:00
6) 1:15
7) 1:30
8) 1:45
9) 2:00
10) 2:15
@50/35KG

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Tuesday

CrossFit Inventive – CrossFit


Warm-up


60 sec Couch stretch
Green banded Shoulder Mobility
30 sec spiderman Lunge hold each side
30 sec Lower back/hipflexor each side
————-
1 set:
5 inchworms
30 sec Hollow Hold
10 Kipping swings
30 sec Superman Hold
10 Scap Pulls
————-
Go Over Below Complex with empty Barbell.

Clean & Jerk Complex


3- Position Power Clean
3 Push Jerks
Set 1- 50%
set 2- 55%
set 3- 60%
Set 4-5 65%
• Every 2 minutes, you’ll complete 6 reps on the barbell
• Rounds begin on the 0:00 – 2:00 – 4:00 – 6:00 – 8:00
• These 6 reps are designed to be completed unbroken
• The percentages are based on your 1RM Clean and Jerk
• The 3 Positions we’re looking for in the Power Clean are:
1. Pockets
2. 1 Inch Above the Knee
3. Floor

Clean and Jerk (For percentage purposes ONLY for the above lift)

Metcon (AMRAP – Reps)


“”Bottom Line””
Ascending Ladder for 7 Minutes:
3 Clean and Jerks @60/42.5kg, 3 Toes to Bar
6 Clean and Jerks @60/42.5kg, 6 Toes to Bar
9 Clean and Jerks @60/42.5kg, 9 Toes to Bar

Add (3) Reps to Each Movement Until Time Cap
Your score it total reps completed at the end of the workout
• Reference the below number for scoring:
* Finish 3’s: 6 Reps
* Finish 6’s: 18 Reps
* Finish 9’s: 36 Reps
* Finish 12’s: 60 Reps
* Finish 15’s: 90 Reps
* Finish 18’s: 126 Reps
* Finish 21’s: 168 Reps
* Finish 24’s: 216 Reps

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Bullet Proof

CrossFit Inventive – Bullet Proof


Warm-up


30 red banded pull apart
2 laps readf bande overhead walking lunges
1 lap inchworm
20 banded glute bridhes
————

Bench Press (Build to a Heavy 4 reps in 12 minutes)

Metcon (No Measure)


Body Armor
1 Round, Not For Time:
15 Barbell Hip Thrusts
15m Single Dumbbell Overhead Walking Lunge E/A
15 Barbell Hip Thrusts
15m Single Dumbbell Overhead Walking Lunge E/A
15 Barbell Hip Thrusts

STIMULUS
BARBELL HIP THRUSTS
• Feel free to build in weight over the 3 sets of Hip Thrusts
• Squeeze for 1 second at the top of each rep before controlling the weight back down
• Choose heavier weights that allow for this level of control

SINGLE DUMBBELL OVERHEAD WALKING LUNGE
• Use the same dumbbell weight for both rounds of overhead walking lunges
• This should be a challenging load, but one that allows you to complete the 15 segments unbroken
• You’ll switch which arm is holding the dumbbell at the 15m mark
• The back knee should touch the ground on each rep
• Bring the lower body to full extension between steps “

Metcon (No Measure)


Midline:
5 sets (10 mins total)
30 Sec side plank reach through (15 sec E/S)
30 Sec Rest
20 Sec L-Ring Hold
40 Sec Rest

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Monday

CrossFit Inventive – CrossFit


Warm-up


Couch stretch 60 sec each side
Glute stretch 60 sec each side
Banded Shoulder/Lat Distraction 60 sec each side
Banded Ankle Mobilirty 60 sec each side
———-
Activation:
2 sets:
10 cal Bike
10 Banded Glute bridges
10 Air squats
———
STRENGTH:

Back Squat (Tempo EMOM x 10 Mins 1 Pausing “One & One Quarter )


On the Minute x 10:
1 Pausing “”One and One Quarter”” Squat

Sets 1-2: 50%
Sets 3-4: 52.5%
Sets 5-6: 55%
Sets 7-8: 60%
Sets 9-10: 62.5%

STIMULUS
• Working a new movement today with the Pausing One and One Quarter Back Squat
• This movement is designed to strengthen the bottom most part of the back squat
• Movement Order: You’ll squat to full depth, stand to about parallel, return to full depth, then stand to full extension
• There are pauses built in at two locations:
* Pause for 2 seconds in the bottom of the initial squat
* Pause for 2 seconds at the top of the “”one quarter”” squat
• These percentages are based on your 1RM Back Squat
• These 10 reps are on the clock, starting at the top of each minute

Metcon (5 Rounds for reps)


“Pinball”
5 Rounds:
1 Minute Wallballs @9/6kg
1 Minute Alternating Dumbbell Power Snatches
1 Minute Assault Bike Calories
1 Minute Rest

Dumbbell=
1 x 22.5/15kg

STIMULUS
GENERAL
• We’ll work for 3 consecutive minutes before resting for 1 in this 5-round workout
• Keep a running count of your reps for each round and record them on a whiteboard during your rest period
• Youre score is total reps accumulated over the 5 rounds

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Conditioning

CrossFit Inventive – Pure Conditioning


Metcon (No Measure)


For time with Partner:
50-40-30-20-10
Cal Ski
Hand release Push-up
Cal Bike
KB-SDHP @24/16kg

Read more

Partner WOD

CrossFit Inventive – CrossFit


Warm-up


Couch stretch 60 E/S
20 scorpions F/B
30 sec Lower Back Hipflexor
30 Glute Stretch each side
30 sec Calf stretch
60 sec Puppy dog pose
30 sec wrist stretch
—–
Activation:
10 Scap Pulls
10 Kipping swings
10 Strict Push-ups

Barbell:
Clusters

Bear complex

Metcon (Time)


Partner WOD
For Time:
Buy In:
25 Clusters @50/35kg

Then 8 Rounds:
21 Push ups
15 T2B
3 Bear Complexes @50/35kg
15 Double Dumbbell Snatch @2×15/7.5kg
12 Box jumps
6 Power cleans @70/55kg (add weight to bar)
100m run together

Buy Out:
2KM Row
1.5Km Ski
4Km Bike

*Cluster:
Squat Clean Thruster

*Bear Complex:
1 Power Clean
Into:
1 Front Squat into:
Push press to Back squat into Press.

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FRIDAY

CrossFit Inventive – CrossFit


Warm-up


Frog Stretch 60 sec
30 sec Calf stretch E/S
Couch stretch 60 sec E/S
Green Banded Ankle Mobility 60 sec E/S
——–
Activation:
2 sets:
100m run (4th drain)
10 Alt spiderman lunge jumps
5 HRPU
20 sec Hanging Hollow Hold
——–

Front Squat


On the 1:30 x 7 Sets
Set 1 (On the 0:00): 3 Reps @ 77.5%
Set 2 (On the 1:30): 1 Rep @ 85%
Set 3 (On the 3:00): 3 Reps @ 77.5%
Set 4 (On the 4:30): 1 Rep @ 87%
Set 5 (On the 6:00): 3 Reps @ 77.5%
Set 6 (On the 7:30): 1 Rep @ 90%
Set 7 (On the 9:00): 12 Reps @ 62.5%

*Percentages based on 1RM Front Squat
*START 2.5% HEAVY THAN LAST WEEKS PERFORMANCE.
*IF YOU MISSED LAST WEEK, STRAT 3 REPS @75% OF YOUR 1RM

Metcon (No Measure)


Alternate Every 2 mins for 4 sets of each:
Minutes:
0:00-2:00, 4:00-6:00, 8:00-10:00, 12:00-14:00,
100m Sprint
10 Burpees

Minutes:
2:00-4:00, 6:00-8:00, 10:00-12:00, 14:00-16:00
45 Double unders
1 Rope climb

*These should be max effort attempts

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Thursday

CrossFit Inventive – CrossFit


Warm-up


60 sec Couch stretch E/S
30 sec Lowerback/Hip flexor each side
30 sec Puppy dog Pose
30 sec Twisted Cross Each side
————-
Activation:
3 x 20m each arm
Overhead Walking Dumbbell Carry
Try to increase weight each round.

Metcon (Time)


Teams of 3
For Time (30 Minute Cap
75/50 cal Row
75 Alt Dumbbell Hang Power Snatch
75 Wallball
75/50 Cal Row
60 Alt DB Hang Power Snatch
60 Wallball
75/50 cal Row
45 Alt DB Hang Power Snatch
45 Wallball
75/50 Cal Row
30 Alt DB Hang Power Snatch
30 Wallball
75/50 Cal Row
15 Alt DB Hang Power Snatch
15 Wallball

Dumbbell Weight: 1 x 22.5/15kg
Wallball Weight: 9/6kg

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Conditioning

CrossFit Inventive – Pure Conditioning


Warm-up


3 Sets:
10 Ring Rows
10 Single Leg Glute Bridges each leg

Into:
3 Sets:
10 Barbell Bent Over Rows
30 Sec Prisoner Superman Hold

Metcon (No Measure)


With a Partner Work Through:

AMRAP 5: (1:1)
10/7 CAL SKI
10 DOUBLE KB-DEADLIFTS
@2X24/16KG

REST 60 SEC

AMRAP 5: (1:1)
10/7 CAL BIKE
5 BOX OVERS @30 Inch

REST 60 SEC

AMRAP 5: (1:1)
100M SPRINT
10 JUMPING LUNGES

60 REST & REPEAT

*ASS SON AS THE LEAD PARTNER COMPLETES THE SKI, BIKE OR RUN, PARTNER 2 MAY START.

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Wednesday

CrossFit Inventive – CrossFit


Warm-up


Green Banded Shoulder Mobility
20 Scorpions Front/Back
30 sec Lower back/Hipflexor each side
30 sec glute stretch each side
30 Sec Calf Stretch each side
30 Calf pumps
—————
20 Green Banded SLDL
4 laps Banded Crab Walls
—————

Beast Builder


On the 1:30 x 6 Sets:
Set 1: 11 Deadlifts + 11 Push Jerks
Set 2: 11 Deadlifts + 9 Push Jerks
Set 3: 11 Deadlifts + 7 Push Jerks
Set 4: 11 Deadlifts + 5 Push Jerks
Set 5: 11 Deadlifts + 3 Push Jerks
Set 6: 11 Deadlifts + 1 Push Jerk
STIMULUS
• We’ll use a single barbell for both movements in today’s Beast Builder
• Rounds begin every 90 seconds (0:00 – 1:30 – 3:00 – 4:30 – 6:00 – 7:30)
• Start your first set between 40-50% of your 1RM Push Jerk
• The goal here is to gradually increase loading as the overhead repetitions decrease
• With rest built in, we recommend pushing for unbroken sets of Push Jerks
• Record all 6 barbell weights used + Your last set in the strength component.
• Use one barbell and change out the weight as you go

Push Jerk (For % Purposes Only. )


– Most of wont have a 1RM, old lifts 7 Percentages my help give you guidance.

– Otherwise find a weight that you can go unbroken in each set.

Metcon (AMRAP – Rounds and Reps)


“Biltmore”
AMRAP 15:
30/21 Calorie Bike
30 Box Jump Overs (24/20)
30 Double Dumbbell Power Cleans (22.5/15kgs)”

* Bike can be replaced for 300/200m Run
* Dumbbell Power Clean Should be a weight that can be done in unbroken sets or very minimal breaks throughout the WOD

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Oly Lifting

CrossFit Inventive – Olympic Weightlifting


Warm-up


Twisted Cross 30 each side
Front rack stretch 30 each side
Puppy Dog Pose 30 each side
Wrist 30 sec Front /Back
Glute 30 each side
Spiderman Lunge hold 30 each side
—————-
Barbell:
10 wrist rotations
5 Front squats
5 Good Mornings
——-
3 Clean Pull
3 Hang Clean Pull
3 Power Clean
3 Hang Power Clean
————–

Clean Pull + Hang Clean Pull + Power Clean + Hang Power Clean (On Every 90 sec x 6 sets)


Build to a moderate weight. This is technique based. The focus on a consistent bar path and making contact in the same power position.

High-Hang Clean (8 min emom: x 1 rep. )


Building hip speed and pulling under the fast with high elbows.
Build to heavy but safe single.

Power Clean (12 mins to establish a 10rm)


All reps must be Touch and Go to count.

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Bullet Proof

CrossFit Inventive – Bullet Proof


Warm-up


red band:
10 internal/external rotations each side
20 pull aparts
10 pass throughs
10 Strict push-ups
10 Stationary lunges each leg
—————-

Bench Press (10 Mins to build to a heavy 5 reps)


Lets all have a play with a 5rm Masters HQ Style

Metcon (No Measure)


3 Sets
12 Alternating KB-Z Press
12 Banded KB Lunges (6 E/S)
32 Banded Face Pulls
90 rest

Metcon (No Measure)


12 Min EMOM:
1- 3-5 ring dips
2- 10 DB Hammer Curls
3- Barbell BOR x 15 @20/15kg
4 sets

Metcon (No Measure)


Midline:
3 Sets:
16 Flutter Kick on rings
20 Plate twist (Heavy)
20 GHD Sit-ups
Rest as needed

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Tuesday

CrossFit Inventive – CrossFit


Warm-up


Green Banded Shoulder Mobility
Couch Stretch 60 sec each Side
Wrist/Forearm stretch 30 each side
Calf Stretch 30 sec each Side
30 calf Pumps
————–
2 Sets:
20 Sec Alt Shoulder Taps
20 rest
20 Sec HS-Hold/WallWalk Hold
20 rest
20 Sec Dubz/Single Skips
20 rest
————–

Handstand Push-ups (On Every 1:30 x 5 Sets)


1 Set of Strict HSPU
Same as last week.
Pick a number of reps you can be consistent with over the 5 sets.
If you cannot complete any strict, you may do kipping HSPU’s, scale again to Seated Dumbbell Strict Press.

“Black Rose” (5 Rounds for reps)


On the 4:00 x 5 Rounds:
50 Double Unders
5 Bar Muscle-ups
5 Power Snatches
POWER SNATCHES
• You’ll build in weight each round on the power snatches
• Start @60% of your 1RM Snatch for the first set and gradually build to a heavy set of 5 for the day
• These reps do not need to be completed touch and go
• Record all 5 weights used, with the final score being the heaviest weight lifted “

Snatch (for Percentage purposes only)

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Monday

CrossFit Inventive – CrossFit


Warm-up


Frog Stretch 90 sec
Couch stretch 60 sec
Front Rack stretch 30 sec
Puppy dog pose 30 sec
Twisted Cross 30 sec Each side
——————
Activation
2 rounds:
10 Glute bridges
10 Air squats
5 Kipping Knee raises
————-

Back Squat (The percentages here are based of your 5RM )


Set 1 (On the 0:00): 9 Reps @ 77.5%
Set 2 (On the 2:00): 7 Reps @ 5kg
Set 3 (On the 4:00): 5 Reps @ 5kg
Set 4 (On the 6:00): 3 Reps @ 5kg
Set 5 (On the 8:00): 1 Rep @ 5kg
Set 6 (On the 9:00): 1 Rep @ 2.5kg
Set 7 (On the 10:00): 1 Rep @ stay
Set 8 (On the 11:00): 1 Rep @ stay
Set 9 (On the 12:00): 1 Rep @ stay
Set 10 (On the 13:00): 1 Rep @ stay
Set 11 (On the 14:00): 1 Rep @ stay

Today is the 4th iteration of these Back Squat waves
• Increasing loads from last week, while maintaining the same exact rep scheme
• Sets 1-4 are completed on the 2:00
• Sets 5-11 are completed on the 1:00

• Small increases each week add up quickly
• The percentages here are based of your 5RM Back Squat

“Black and Tan” (Time)


3 Rounds:
9 Front Squats 42.5/30kg
7 Toes to Bar
5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:
9 Front Squats 42.5/30kg
7 Toes to Bar
5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:
9 Front Squats 42.5/30kg
7 Toes to Bar
5 Lateral Barbell Burpees

20 min cap
SUBS
TOES TO BAR
• Reduce Reps
• Feet as High as Possible
• Knees to Elbows / Chest / Waist

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Pure Conditioning

CrossFit Inventive – Pure Conditioning


Warm-up


2 rounds each with partner:
7 cal easy
7 cal moderate
7 cal fast
P1 complete 1 full round, then P2 complete a full round & repeat.

Metcon (No Measure)


ROW:
3 x 40/27 Calories
1:1 With Partner
3 x 30/21
1:1 With Partner
3 x 18/15
1:1 With Partner

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Partner WOD

CrossFit Inventive – CrossFit


Warm-up


60 sec Couch stretch Each Side
60 sec Banded Lat stretch each side
30 Green banded SLDL
10 Scap Pulls
10 Scap Push-ups
20 scorpions front & back
30 sec Glute stretch
30 sec wrist forearm
30 Banded Glute bridges
30 Psoas March Steps
——————
barbell:
3 power clean
3 push jerk
3 clean & Jerk

Metcon (AMRAP – Rounds and Reps)


“Team Barbara”
In Teams of 2
AMRAP 20:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats

Metcon (Time)


Mins:
20:00-30:00
“Partner Double Grace” @60/40kg
(60 Clean & Jerks)

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CrossFit

CrossFit Inventive – CrossFit


Warm-up


Couch stretch 60 sec Each side
Glute stretch 60 sec Each side
Lower back/hipflexor 60 sec Each side
Puppy Dog Pose 60 sec
———–
Activation:
2 rounds:
20 Red banded pull aparts
5 Red banded Press each arm
5 KB Goblet squats
5 KB Single Leg SLDL
————-

Front Squat (On The 1:30 x 7 Sets)


On the 1:30 x 7 Sets
Set 1 (On the 0:00): 3 Reps @ 75%
Set 2 (On the 1:30): 1 Rep @ 82.5%
Set 3 (On the 3:00): 3 Reps @ 75%
Set 4 (On the 4:30): 1 Rep @ 85%
Set 5 (On the 6:00): 3 Reps @ 75%
Set 6 (On the 7:30): 1 Rep @ 87.5%
Set 7 (On the 9:00): 12 Reps @ 60%

*Percentages Based on 1RM Front Squat
*Record 12 rep weight.
*Your 82.5 kg increase is 2.5kg on op of your 80% load.
*Your 87.5Kg increase is 2.5kg on top of 85%

“Wise Men” (3 Rounds for reps)


AMRAP 3:
Max Rounds of Macho Man (60/42.5)

Rest 3 Minutes

AMRAP 3:
Max Rounds of Macho Man (70/47.5)

Rest 3 Minutes

AMRAP 3:
Max Rounds of Macho Man (85/602)

MACHO MAN
• 1 “Macho Man” complex is:
3 Power Cleans
3 Front Squats
3 Push Jerks
This complex =1 rep
• With 3 minutes of rest built in, we’re looking to push hard during these work intervals
• Your score in each AMRAP 3 is the total completed reps

• The weights will slightly increase with each round
• Let’s choose our barbell weights based off the following recommendations:
* 1st Round: Lighter weight that you see yourself being able to complete around 6+ rounds (1 Round Every :30 Seconds)
* 2nd Round: Moderate weight that you see yourself being able to complete around 4+ rounds (1 Round Every :45 Seconds)
* 3rd Round: Moderately Heavy weight that you see yourself being able to complete around 3+ rounds (1 Round Every Minute)

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Thursday

CrossFit Inventive – CrossFit


Warm-up


20 scorpions
30 sec Glute stretch stretch E/S
30 sec puppy dog pose
30 sec twisted cross E/S
10 Glute Bridges
3 inchworm 2 push-ups
——-
3 rounds:
30 sec Plate twist
15 rest
30 sec Superman hold
15 rest
30 sec Lateral Medball Climbs
60 rest
——-

Metcon (Distance)


Partner WOD
30 minute Machine
On Every 5 Minutes Both partners Complete:
5 Strict Pull-ups
10 Push-ups
15 KBS @24/16kg

Record Total Distance & Machine Used.

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Pure Conditioning

CrossFit Inventive – Pure Conditioning


Warm-up (No Measure)


2 sets
20 green banded SLDL
10 Banded Glute bridges
20 Alt shoulder Taps
2 Laying to standing rope climbs

Metcon (No Measure)


10 Rounds:
14 Dumbbell Power Snatch
1 Rope Climb
14/10 cal Ski

Scale rope climb: 2 laying to standing climbs = 1 rope climb

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CrossFit

CrossFit Inventive – CrossFit


Warm-up


Couch stretch 60 sec E/S
Puppy dog pose 30 sec
Twisted Cross 30 sec E/S
laying Front rack Pose 30 sec
Wrist Stretch 30 sec front/back
————–
Activation:
60 sec slow row/bike/ski
10 alt box step-ups 20 inch
10 Plyo spiderman lunges
10 Air Squats
Then:
40 sec faster row/ski/bike
5 Lateral box step-ups each leg
5 Push-ups
5 moderate pace burpees
—————–

Thruster (1 rep On The Min x 7: x )


Min 1: 50/37.5kg
Min 2: 60/42.5kg
Min 3: 70/47.5kg
Min 4: 70/47.5kg
Min 5: 70/47.5kg
Min 6: 60/42.5kg
Min 7: 50/37.5kg

Record the 3 reps weight mins 3-5.

“Long Haul” (Time)


2 Rounds For Time:
20 Push Press @50/37.5kg
30 Single Dumbbell Box Step-ups
40 Burpees
50/35 Cal Row/Ski

Dumbbell: 22.5/15kg
Box: 24/20 inch

Read more

Olympic Lifting

CrossFit Inventive – Olympic Weightlifting


Warm-up


Frog Stretch 90 sec
wrist stretch 30 sec Front/Back
30 sec table Top stretch
30 sec Puppy dog pose
30 sec Lower Back/Hipflexor
———
Activation:
10 PVC Pass Throughs
10 PVC OHS
10 PVC Snatch Balance
10 PVC Sotts Press
——–

1 Hang snatch pull + 1 Hang snatch + 1 Snatch pull + Snatch (On every 90 sec x 6 sets)


This is a technique complex. Stay light/Moderate and focus on hitting the key points of performance.

1 Snatch High Pull + 1 Power Snatch (On every min x 8)


You may Drop and reset after the snatch high pull if you wish.
Build to a heavy single.
Stay light and focus on form if your a beginner.

Metcon (AMRAP – Reps)


EMOM Power Snatch up By 1 rep each minute Until Failure.

-12 minute Cap-
RX Weight @60/40kg

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Tuesday

CrossFit Inventive – CrossFit


Warm-up


COUCH STRETCH 60 E/S
GREEN BANDED SHOULDER MOBILITY
—-
ACTIVATION:
20 GREEN BANDED SLDL
4 LAPS BANDED CRAB WALKS
INTO 2 ROUNDS:
100M RUN
10 SLOW CALF PUMPS
20 DUBZ
20 ALT SHOULDER TAPS
20 SEC HS-HOLD OR WALL WALK HOLD
——

Handstand Push-ups (On Every 90 Sec x 5 Sets:)


1 set of strict HSPU
– The goal is to hold 5 sets of the same rep range across the 5 rounds. EG, if you pick 9 reps then sustain that number across thr board.

Scale by adding plates or do to Kipping HSPU.
Scale again to DB seated strict press.

Metcon (Time)


13 Minute AMRAP:
BUY IN 1.5KM RUN

DIRECTLY INTO:

5 DEADLIFTS @110/75KG
15 ABMAT SIT-UPS
25 DOUBLE-UNDERS

*USE BIKE IN PLACE OF RUN IF NED BE.
Scale 3k Bike

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Bullet Proof

CrossFit Inventive – Bullet Proof


Warm-up


Green Banded Tricep stretch 60 each side
Green banded Pec stretch 60 each side
—————
1 round
40 Alt Shoulder taps
5 side plank reach throughs each side
10 Hollow rocks
20 sec super man hold
5 inchworm 1 push-up
—————

Bench Press


Build to a heavy set of 10 reps
Then complete:
3 sets of 15 reps @60% of the above established 10 reps.

Bent Over Row (3 sets 10 reps @same weight)


Build up and complete 3 stes 10 reps at the same weight for all three sets.

Metcon (No Measure)


4 Sets:
50m Deadball Carry @stomach
15 Russian KBS@24/16kg
5 Chin-ups
2 mins rest

()

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Monday

CrossFit Inventive – CrossFit


Warm-up

Back Squat


Set #1 (On the 0:00) – 9 Reps @ 77.5%
Set #2 (On the 2:00)- 7 Reps @ 5kg increase
Set #3 (On the 4:00) – 5 Reps @ 5kg
Set #4 (On the 6:00) – 3 Reps @ 5kg
Set #5 (On the 8:00) – 1 Rep @ 5kg
Set #6 (On the 9:00) – 1 Rep @2.5kg
Set #7 (On the 10:00) – 1 Rep: Stay
Set #8 (On the 11:00) – 1 Rep: Stay
Set #9 (On the 12:00) – 1 Rep: Stay
Set #10 (On the 13:00) – 1 Rep: Stay
Set #11 (On the 14:00) – 1 Rep: Stay

Starting 2.5kg Heavier than last weeks start weight.
• Sets 1-4 completed “On the 2:00”
• Sets 5-11 completed “On the 1:00”
• Percentages Based on 5RM Back Squat

Metcon (Time)


5 Rounds:
9 Toes to Bar
15 Wallballs 9/6kg

Directly Into…

5 Rounds:
9 Power Snatches 35/25kg
15 Overhead Squats 35/25kg

20 min cap

Scale Overhead Squat to Front Squat if need be.

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Teams Of 3 WOD

CrossFit Inventive – CrossFit


Warm-up


Stretch:
60 sec Couch E/S
30 sec lower back/hipflexor E/S
30 sec Glute E/S
Activation:
In your teams cycle through in order 2 rounds:
10 cal row
3 inchworm 1 push-up
10 None banded Glute bridges
10 Banded SLDL
20 Sec Plank Hold
————-
WOD Set up.

Metcon (AMRAP – Reps)


Teams of 3:
4 Rounds:
4:00 Calorie Row
3:00 Laterall Barbell Burpees
2:00 Deadlifts @102.5/70kg
(36 minute running clock)
• One athlete works at a time while the other two rest in this team of 3 workout
• There is no required break up plan – you can switch out however you best see fit
• Teams will work for 4 minutes on the rower, 3 minutes on the burpees, and 2 minutes on the barbell
• There is no rest between rounds, as you’ll move right back to the rower following the deadlifts
• Record total reps at each station, as your final score is total reps accumulated over the 4 rounds
• There is no need to stand to full extension on the lateral barbell burpees
• Choose a deadlift weight that you can complete 25+ reps unbroken when fresh (athletes can use different weights as needed)

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Friday

CrossFit Inventive – CrossFit


Warm-up


Frog Stretch 90 sec
Couch Stretch 60 E/S
20 scorpions front
30 sec Lower back/hipflexor E/S
30 sec Wrist forearm stretch front/back
Acitvation:
30 Red banded Pull aparts
10 Pass throughs
10 OHS
10 Scap Pulls
10 Kipping swings
60 Sec static squat hold ( chest high, flat back, pressing knees out over toes)
—————

Front Squat (On The 1:30 x 7 Sets. )


Set 1 (On the 0:00) 3 reps @75%
Set 2 (On The 1:30) 1 Rep @80%
Set 3 (On The 3:00) 3 Reps @75%
Set 4 (On The 4:30) 1 Rep @85%
Set 5 (On The 6:00) 3 Reps @75%
Set 6 (On The 7:30) 1 Reps @85%
Get ready to drop weight and hit high reps:
Set 7 (On the 9:00) 12 reps @60%

*Record 12 rep weight.

“Complex Fran” (Time)


For Time:
6 Bar Muscle-ups
9 Chest To Bar Pull-ups
12 Pull-ups
21 Thrusters @50/37.5kg
6 Bar Muscle-ups
9 Chest To Bar Pull-ups
12 Pull-ups
15 Thrusters @50/37.5kg
6 Bar Muscle-ups
9 Chest To Bar Pull-ups
12 Pull-ups
9 Thrusters @50/37.5kg

-20 min cap-

Read more

Thursday

CrossFit Inventive – CrossFit


Warm-up


Upper Body:
1. Puppy Dog Pose 30 sec
2. Twisted Cross 30 E/S
3. Table Top 30 seconds
————-
Lower Body:
1. Couch stretch 60 E/S
2. Glute 30 sec E/S
3. Spiderman lunge Hold 30 E/S
————
Activation:
2 Rounds:
15 Russian KBS
10 KB-SLDL (Hold with both hands)
3 Inchworm 1 push-up
———–
Coach:
5 reps of Deadlift tech with Empty Bar.

Deadlift (15 Mins to Establish 15 Rep Max)


– Working On High Rep Cycling.
– As you build up to something heavy, look to complete sets of 5-7 reps to prevent excess fatigue for your final few sets.
– Its likely best to only take 2-3 attempts at 15 unbroken reps.

Metcon (No Measure)


20 min EMOM: (Simple/Brutal)
Odd: 15 Russian KBS @24/16kg
Even: 15 Burpees

Scale by reducing KB weight or reducing rep range to 12/12
Or
10/10

Read more

Pure Conditioning

CrossFit Inventive – Pure Conditioning


Warm-up


20 scorpions front back
30 sec lower back/hipflexor E/S
20 Banded Glute bridges
20 Gren banded SLDL
5 Scap Pulls
5 Strict Push-ups
10 cals on Bike
10 Cals on Ski
———–

Metcon (No Measure)


8 Rounds of 8 Exercises
20 Seconds On
10 seconds Off
1 minute rest between each set.
(40 minute running clock)

Strict Chin-up (underhand Grip)
Bike erg Calories
Handstand Hold/Walk Walk Hold
Bike erg Calories
Strict Push-ups
Ski erg Calories
Ab-mat sit-ups
Ski erg Calories

Break into even groups, no more than 4 per group.
*EG> If your group starts on the Strict Push ups, work to the bottom and back to the top.
*No more than 4 bikes and 4 ski’s out on the floor.

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Wednesday

CrossFit Inventive – CrossFit


Warm-up


Green banded Shoulder Mobility
Red banded Pull apats x 20
Pass throughs x 10
OHS x 10
——-
1 lap spiderman lunge with rotation
1 lap inchworm
30 sec calf stretch + 30 calf pumps
——
Barbell
3 reps of each movement
Then
1 round of the complex:
Establish starting Weight.
——–

6 Snatch Grip Deadlifts + 3 Hang Power Snatch + 6 OHS + 3 Squat Snatch (On Every 2 mins x 6 sets)


Start @60% of your 1RM Snatch & Steadily build to a heavy.
Beginners: Stay light and focus on form.

“Venti” (AMRAP – Rounds and Reps)


20 Minute AMRAP:
20 Wallball (9/6)
20 Alternating Dumbbell Power Snatch (22.5/15)
20 Box Jumps (24/20)
20 Single Arm Dumbbell Push Press (22.5/15)
20/15 cal Machine

* Single Arm Power Snatches: Alternate Arms Every Rep.
* Single Arm Push Presses: Alternate Arms Every 5 Reps.

Read more

Oly Lifting

CrossFit Inventive – Olympic Weightlifting


Warm-up


Frog Stretch 60 sec E/S
Glute stretch 30 sec E/S
Spiderman Lunge Hold 30 sec E/S
Lower Back Hipflexor 30 sec E/S
Twisted Cross 30 sec E/S
Puppy Dog pose 30 sec
Wrist forearm 30 sec E/S
———————

Barbell:
Front Squat x 3 reps
Clean pull x 3
Hang Clean Pull x 3
Hang squat clean x 3
——-
1 x clean pull
1 x hang clean pull
1 x hang squat clean
—–

1 Clean Pull + 1 Hang Clean Pull + 1 Hang Squat Clean (On Every 90 Seconds x 6 Sets)


Set 1 @50%
Set 2 @ 55%
Set 3 @60%
Set 4-6 @65-70%

Hang Clean (8 Min EMOM x 1 rep)


This Can be Power or Squat Clean
If you feel comfortable, follow on from your last weight above.
You Don’t haver to increase every set.

Metcon (AMRAP – Reps)


“Finisher”

Power Clean @60/40kg
Increase by 1 rep On Every Minute Until Failure

-12 min Cap-

Read more

CrossFit

CrossFit Inventive – CrossFit


Warm-up


Post Leg day:
60 sec Couch stretch E/S
60 sec Glute stretch E/S
30 Sec Calf stretch E/S

Green Banded Mobility

Activation:
3 Rounds:
10 Cal Machine
10 Ring Rows

3 Rounds:
Single Arm Dumbbell Farmers Carry x 4 laps each side
30 sec Superman Hold

3 Rounds:
20 Air squats
5 Inchworms 1 push-up
————

Warm up on skill below.

Metcon (No Measure)


Gymnastics Skill
5 Rounds:
2:30 Machine of your Choice (Moderate Pace)
Then Your Choice of:

Option 1: (Complex)
1 Strict Ring Muscle-up
3 Kipping Ring Muscle-ups
5 Strict Ring Dips

Option 2:
50% Max Ring Muscle-ups
E.G. If your max is 10 reps, complete 5 unbroken.

Option 3: (Complex)
4 Pull-ups
3 Toes to Bar
2 Chest to Bar Pull-ups
1 Bar Muscle-up

Scale by Using bands where needed.
Reduce rep range where needed.
Complexes should be unbroken.

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Bullet Proof

CrossFit Inventive – Bullet Proof


Warm-up


30 RED BANDED FACE PULLS
30 SEC PLANK
20 GREEN BANDED SLDL
20 SINGLE LEG GLUTE BRIDGES (10 Each Leg)
30 SEC HOLLOW HOLD
—————-

Dumbbell Flat Bench Press (REPS: 30-20-10-20-30 )


FIND A WEIGHT FOR EACH SET THAT CAN BE DONE UNBROKEN. REST AS NEEDED BETWEEN SETS OR GO 1:1 WITH PARTNER.

Metcon (No Measure)


3 GIANT SETS:

7 Tempo Good Mornings #3030

Into:

15 Banded Glute Bridges

Into:

30 Second Ring Plank Hold

Rest 60 sec

Metcon (No Measure)


Finisher:
3 Sets:
10 Barbell Bicep Curls
10 Close Grip Push-ups
20 Plate twist @20/10kg

Read more

Conditioning

CrossFit Inventive – Pure Conditioning


Metcon (Time)


Teams of 2
3 rounds each:
35/24 cal Row/Ski (1:1)
into:
3 rounds each:
25/18 cal Row/Ski (1:1)
into:
3 rounds each:
15/12 cal Row/Ski (1:1)

Read more

CrossFit

CrossFit Inventive – CrossFit


Warm-up


Frog Stretch 2 mins
Couch Stretch 60 sec
Wrist stretches 60 sec
30 sec Calf E/S + 30 slow calf pumps
————
Activation

20 singles + 20 Double-unders
5 KB-Goblet Squats @16/12kg
5 KB-Single leg SLDL E/S
(Do 40 single skips if you cannot mange Dubz or have 20 attempts at Dubz)
———
Strength:

Back Squat (Working sets are the last 6 singles. )


On Every 2 mins:
On the 0: 9 reps @75%
On the 2: 7 reps, add 5kg
On the 4: 5 reps, add 5kg
On the 6: 3 reps, add 5kg

Follow On Every Minute
On the 8: 1 rep, add 5Kg
On the 9: 1 rep, add 2.5kg
On the 10: 1 rep, Stay
On the 11: 1 rep, Stay
On the 12, 1 rep, Stay
On the 13, 1 rep Stay
On the 14, 1 rep Stay

*Lifts on Minutes 9:00-14:00 should all be the same weight.
*There are 2 more additional sets on last weeks performance.
* We are starting 5kg Heavier than last weeks performance.

“Underated” (AMRAP – Reps)


AMRAP 9:
30 Double-unders
1 hang Squat Cleans @60/42.5kg
30 Double-unders
2 Hang Squat Cleans @60/42.5kg
30 Double-unders
3 Hang Squat Cleans @60/42.5kg
—-
Climb by 1 Rep Each Round.

*The Double-unders remain the same throughout the workout.

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Saturday Teams Of 3 WOD

CrossFit Inventive – CrossFit


Warm-up


In your teams of 3 cycle through in order, 2 rounds each of:
150m Row
10 Red banded Pull-aparts
10 red banded Pass- throughs
10 Kipping Knee raise
3 inchworm 1 push-up
10 slow calf pumps
———
Barbell:
Each team member cycle through unbroken:
10 slow wrist rotations each
3 power clean
3 push jerk
3 clean & jerk
——-
WOD SET-UP:

Metcon (Time)


Teams Of 3

For Time:
3 Rounds:
1,000m Row
30 Toes To Bar
(reset rower each round)

Into:
21 Burpee Box Jump Overs
21 Clean & Jerk @60/40kg
21 Burpee Box Jump Overs
21 Clean & Jerk @70/50kg
21 Burpee Box Jump Overs
21 Clean & Jerks @80/60kg

Box: 24/20 Inch

40 minute Cap

Read more

CrossFit

CrossFit Inventive – CrossFit


Warm-up


Frog stretch 2 mins
30 sec glute E/S
30 sec Calf E/S
30 calf pumps:
Activation:
2 rounds:
20 single skips
5 scap pulls
5 kipping swings
1 wall walk
———-

Box Front Squats (On the Minute x 7 (2 Box Front Squats)


Sets 1-2 @50%
Sets 3-4 @55%
Sets 5-7 @60%

Then on the 9:00:

Front Squat (Complex: On the 2 x 5 sets)


1 One & One Quarter Front Squat
1 Front Squat
*Round 1 Begins on the 9-11-13-15-17 mins.
Set 1: 50%
Set 2: 55%
Set 3-5: 60%

“Man on Fire” (Time)


For Time:
5 Rounds of Nate
100 Double-unders
4 Rounds of Nate
100 Double-unders
3 Rounds of Nate
100 Double-unders
2 Rounds of Nate
100 Double-unders
1 Round of Nate
1 Round of “Nate”
2 Ring Muscle-ups
4 Kipping HSPU
8 KBS @32/24kg

Scaled options:
-Bar muscle-up/any sort of Pull-up
-Double DB Push press
-Reduce KBS swing weight
-Keep single skips @100 reps

*Time cap depends on session time.

Read more

Thursday

CrossFit Inventive – CrossFit


Warm-up


30 Red banded face pulls
30 Red Banded Lat Pull-downs
30 Sec Plank Hold
Puppy Dog pose 30 sec
20 Scorpions Front only
30 sec Glute E/S
30 sec Samson stretch E/S
————–
Accessory Warm-up:
4 x 8 Banded Russian KBS
Use a moderate weight KB and use only red,black or orange band
————–

Metcon (Time)


Partner WOD
20 Rounds For Time:
21 Abmat Sit-ups
15/10 Cal Row
9 Lateral Burpee Over Rower
*Go Round For Round with Partner (10 Each)
-40 minute Cap-

Read more

Pure Conditionig

CrossFit Inventive – Pure Conditioning


Warm-up


60 sec Couch stretch E/S
30 sec calf stretch E/S
4 laps banded Crab walks
30 Green Banded SLDL
2 rounds:
10 Russian KBS
5 KB-Strict Press E/S
10 V-sits
————

Metcon (No Measure)


Partner WOD
36 minute running clock

0:00-5:00
amrap 5:
10/7 Cal ski
10 Alt DB snatch 1×22.5/15kg

Rest 5:00-7:00 (2 mins)

7:00-12:00
amrap 5:
10/7 Cal Bike
5 Deadball to Shoulder

Rest 12:00-14:00 (2 mins)

14:00-19:00
amrap 5:
10/7 Cal Row
10 Wallball@9/6kg

Rest 19:00-21:00 (2 mins)

Then: 21:00-36:00 (15:00 mins)
5 min max cal Ski
5 min max cal Bike
5 min mac cal Row

Read more

Wednesday

CrossFit Inventive – CrossFit


Warm-up


Couch stretch 60 sec E/S
Frog Stretch 90 sec
Laying Front Rack Stretch 60 sec
Twisted Cross 30 sec each side
Wrist 30 sec front/back
30 sec Calf stretch E/S
30 Slow Calf Pumps
1 x Carpark run
10 Scap Pulls
10 Kipping swings
————-
Barbell:
Macho Man:
3 Power Clean
3 Front Squats
3 Push Jerk
———–

Metcon (AMRAP – Reps)


“Beast Builder Complex”
AMRAP 3 Minutes
3 Minutes Rest
AMRAP 3 Minutes
———————-
3 Macho Man Complexes @50/37.5
3 Macho Man Complexes @60/42.5kg
3 Macho Man Complexes @70/47.5kg
3 Macho Man Complexes @80/55kg
3 Macho Man Complexes @90/65kg
Max Macho Man @102.5/70kg

1x Macho Man=
3 Power Clean
3 Front Squats
3 Push Jerks
(9 reps per complex)

Metcon (Time)


For Time:
Buy In: 15 Clusters@60/42.5kg

3 Rounds:
300/200m Run
15 C2B Pull-ups

Cash Out: 15 Clusters @60/42.5kg
(20 Min cap)

Read more

Olympic Lifting

CrossFit Inventive – Olympic Weightlifting


Warm-up


T-Spine Stretch 2 x 30 sec 15 rest
Twisted Cross 30 sec E/S
Glute Stretch 3 sec E/S
30 Sec Lower Back/Hipflexor E/S
4 Laps banded Crab Walks
30 Geen banded SLDL
———–
Barbell:
3 x Snatch Pull
3 x Power Snatch
3 x OHS
3 x Squat Snatch
———–

Snatch Pull (3 Sets 3 reps)


Build to 100% of your 1RM snatch and complete 3 sets of 3 drop reset reps. Take 90 sec rest after each set.

1 x Snatch Pull + 1 x Power Snatch + 1 x Squat Snatch (On Every 90 Sec x 7 sets)


Build over the course of the 7 sets or stay light and focus on form.

Hang Snatch (10 MIN EMOM)


Start light/Moderate and build when possible.
Record last successful lift.

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TUESDAY

CrossFit Inventive – CrossFit


Warm-up


GREEN BANDED SHOULDER MOBILITY
Glute stretch 30 Each side
Wrist stretch 30 sec
Handstand Stretch 2 x 5 Head Push throughs
———
Activation:
2 Sets:
5 Lateral Box Step-ups E/S
10 Cal Row/ski/bike
20 single unders
3 Inchworms 1 push-up
20 Calf Pumps
——–

Handstand Push-ups (50 Strict For Time)


Clock Starts on The (0:00)
5 minute time cap

Then On The (7:00):

Strict Pull-ups (1 Set Unbroken )


No Kip!
Start movement at full extension, activate scapulars drawing them down your back as you pull your chin to and above the cross bar. Lower back to full extension of the arms before dropping off the bar.
Scale by using bands, aim to get at least 10 reps. Don’t just stop at 10! Keep going!

Metcon (AMRAP – Rounds and Reps)


On The (10:00)
12 Min AMRAP:
8 Bar Facing Burpees
25 Double unders

Scale to 50 singles

60 Second Max Calorie Ski Erg (Calories)

Read more

Bullet Proof

CrossFit Inventive – Bullet Proof


Warm-up


4 laps Banded Crab walks
2 laps single leg SLDL walk
30 Banded Pull aparts
10 Press E/S
10 HRPU
10 Hollow Rocks
————–

Metcon (No Measure)


3 Sets:
16 Dumbbell Front Rack Step back Lunges (Foot Elevated)
30 Sec Plate Hollow Hold
2 mins rest

Metcon (No Measure)


Dumbbell Flat Bench Press
3 Sets of 30 reps

Metcon (No Measure)


3 Sets:
7 Renegade Rows
Max Effort Ring L-Sit
2 min rest

1 Renegade row= 1 push up
1 row left, 1 row right arm

Read more

Monday

CrossFit Inventive – CrossFit


Warm-up


Frog stretch 2 mins
couch stretch 60 E/S
30 Green banded SLDL
4 Laps Banded Crab walks
PVC Pipe:
10 pass throughs
10 pass arounds each way
10 OHS
————

Back Squat (On Every 2 mins: Start @70% of Our Recent 5RM)


On the 0: 9 reps @70%
On the 2: 7 reps, add 5kg
On the 4: 5 reps, add 5kg
On the 6: 3 reps, add 5kg
On the 8: 1 rep, add 5Kg
On the 9: 1 rep, add 2.5kg
On the 10: 1 rep, add 2.5kg
On the 11: 1 rep, add 2.5kg
On the 12, 1 rep, add 2.5kg

*Your last few sets may need an even smaller increase or stay at a manageable weight and complete the rep range.

*If you did not do the 5 Rm test, start light and build as needed over the course of the 12 mins following the same rep range.

Metcon (3 Rounds for calories)


3:00 Mins On/3:00 Mins Off x 3 Sets
7 Power Snatch @50/35kg
7 OHS @50/35Kg
Remaining time: max Cal Row.

*Scale weight as needed:
*Scale OHS to Front squat if need be.

Big Groups spilt
G1 Go: 0:00-3:00
G2 Go: 3:00-6:00

G1 Go 6:00-9:00
G2 Go: 9:00-12:00

G1 Go: 12:00-15:00
G2 Go: 15:00-18:00

*Record max Cals achieved each set.

Read more

Pure Conditioning

CrossFit Inventive – Pure Conditioning


Warm-up


100m run
1 lap inchworm 1 push-up
1 lap spiderman lunge
30 sec calf stretch E/S
30 calf pumps
20 scorpions F/B
30 sec Lowerback/hipflexor E/S
——————–

Metcon (No Measure)


For Time:
10,9,8,7,6,5,4,3,2,1
Burpee Box Jump Over 24/20
100m Run between sets
– rest 5 mins –
2 sets

Read more

Partner WOD

CrossFit Inventive – CrossFit


Metcon (AMRAP – Rounds and Reps)


“Holleyman”
Partner WOD
Go Round for Round with Partner
30 Min AMRAP:
5 Wall-Ball Shots
3 HSPU
1 Power Clean @102.5/70kg

Scale options:
Reduce weight as needed.
3 x Double Dumbbell Push Press for HSPU

Read more

Friday

CrossFit Inventive – CrossFit


Warm-up


2 x 30 sec T-spine stretch on Wallball 15 sec rest
30 sec twisted cross E/S
30 sec puppy dog pose
30 sec pike stretch
30 sec pigeon E/S
30 sec Lower back/hipflexor E/S
—————
Activation:
3 sets:
30 single unders
10 PVC pipe Overhead squats
5 V-ups or V-sits
————-

1 Hang Power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch (On Every 90 sec x 7 sets)


Beginners stay light and focus on Technique.
Scale movement to (3 Hang Power Snatch) if need be.
Those confident with the movement, built top a moderate to heavy weight. Keep in mind it is de-load week.

“Paw Patrol” (AMRAP – Rounds and Reps)


15 min amrap:
60 Double-unders
20 Toes to Bar
10 Hang Squat Snatch @60/42.5kg

* Scale to Hang power snatch and reduce load where needed.
* Hang squat clean or Hang power clean if anyone has overhead issues.

Read more

Thursday

CrossFit Inventive – CrossFit


Warm-up


Puppy Dog pose 30 sec
Twisted Cross 30 sec E/S
Pike 30 sec
——-
Pigeon Pose 30 E/S
Spiderman Lunge 30 E/S
Lower back/hipflexor 30 E/S
——
4 laps banded crab walks + 20 banded glute bridges
2 x 5 Single legged SLDL with KB + 20 KBS
——

Metcon (Time)


“Partner WOD”

For Time:
100-75-50-25:
Cal Row
Dumbbell Hang Snatch @1×22.5/15kg
Into:
25-50-75-100
Cal Bike
Kettlebell Swing @24/16kg

*Female/Female pairs scale Cals and reps back to:
80/60/40/20
20/40/60/80

Read more

Pur Conditioning

CrossFit Inventive – Pure Conditioning


Warm-up


3 rounds:
50m run
3 inchworm 1 push-up
20 sec plank hold
10 Banded Glute bridges
———–

Metcon (No Measure)


10 RFT:
100m Run
10 Push-ups
100m Run
10 Burpees
30 seconds rest

Read more

Olympic Lifting

CrossFit Inventive – Olympic Weightlifting


Warm-up


Green banded Shoulder Mobility
60 sec ankle mobility E/S
60 sec Frog stretch
60 sec couch stretch E/S
————-
Barbell:
3 Push Press
3 Jerk Drive
3 Push Jerk
3 Spilt jerk
rest
3 Front squats
3 Power clean
3 Squat clean
3 Clusters
————

1 Jerk Drive + 1 Push Jerk (6 min EMOM stay @ moderate weight for all 6 sets)


This lift is from the rig,

When finished, empty your bar and coach will take you over the following complex.

1 Power Clean + 1 Front Squat + 1 Push Jerk + 1 Cluster (On every 90 sec x 7 sets)


No Heavyier than 70% of your 1RM

Clean and Jerk (7 Min EMOM x 1 rep )


Build to heavy but safe single.

Can Be Squat or Power clean with Split jerk.

Read more

CrossFit

CrossFit Inventive – CrossFit


Warm-up


Couch stretch 60 E/S
Spiderman lunge with rotation 30 each side
Pigeon stretch 30 E/S
Twisted Cross 30 sec E/S
Puppy dog pose 30 sec
————-
20m Walking lunges
10m Inchworm
60 sec Plank hold
30 sec wrist forearm stretch

Rack City (Time)


For Time:
10 Power Cleans @70/47.5kg
50 Air Squats
10 Front Squats @70/47.5kg
50 Air Squats
10 Push Jerks @70/47.5kg
50 Air Squats
12 min cap

“Buckle Up” (3 Rounds for calories)


AMRAP 5:
60m Walking Lunges (No Weight)
35 Amat Sit-ups
Max Cal Row

Rest 5 Minutes

AMRAP 5:
15m Walking Lunges @1 X 22.5/15Kg
50 Abmat Sit-ups
Max Cal Row

Rest 5 Minutes

AMRAP 5:
30m Walking Lunges (No Weight)
50 Abmat Sit-ups
Max Cal Row
Big Class, 1 group rest for 5 mins while the other group works. Aim to get on the rower, only use ski’s and Bikes as last resort.

Read more

Tuesday

CrossFit Inventive – CrossFit


Warm-up


Mobility:
60 sec Childs pose on Box
60 sec Banded Shoulder Distraction each side
Pigeon Pose 1 min each side
———–
Activation:
3 sets:
100m run
30 sec Spidernam + rotation
30 sec Lateral Box step ups
30 sec Ring rows
30 sec Inchworms
30 Calf pumps
———–

Speed Limit (AMRAP – Rounds and Reps)


AMRAP 15 MINUTES

Buy-in:
2000/1500m Run

Max Rounds in Time Remaining:
8 Burpee Box Jumps (24/20)
8 Chest to Bar Pul-ups

Read more

Bullet Proof

CrossFit Inventive – Bullet Proof


Warm-up


Red banded:
30 Lat pull downs
30 Tricep ext
30 Face pulls
10 pass throughs
10 Press E/S
———–
Shoulder Stability
4 x 20m each side:
Single arm overhead Dumbbell carry
Increase weight each set if possible.
———-

Metcon (No Measure)


4 sets
SUPER SET:
10 Dumbbell flat bench press @AHAP
INTO
50M Deadball Carry @stomach
2 mins rest between sets

Metcon (No Measure)


3 Sets:
3 Way Dumbbell Super Set:
Front raise
Side raise
Upright row
x 10 reps of each.
Stay light & unbroken
90 rest between sets

Metcon (No Measure)


12 min emom:
Odd: 3-5 dips (stationary or rings)
Even: 10 Barbell Bicep curls @20/15kg

Read more

Monday Partner WOD

CrossFit Inventive – CrossFit


Warm-up


Rotate through:
2 Sets:
60 sec row/ski
15 rest
60 sec plank
15 rest
60 sec Static Wall squats
+++++++++++

Metcon (Time)


Teams of 3

For time:
600 Cal Row/Ski
On every 3 mins all team members chip in to complete:
20 Wallball @9/6kg

**Start the workout with 20 Wallball.

Read more

Australia Day WOD

CrossFit Inventive – CrossFit


Metcon (Time)


HERO WOD
ZACHARY TELLIER

FOR TIME:
10 BURPEES

10 BURPEES
25 PUSH-UPS

10 BURPEES
25 PUSH-UPS
50 LUNGES

10 BURPESS
25 PUSH-UPS
50 LUNGES
100 SIT-UPS

10 BURPEES
25 PUSH-UPS
50 LUNGES
100 SIT-UPS
150 AIR SQUATS

-NO CAP-

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6an Wanda Sandhills 8am Partner WOD

CrossFit Inventive – CrossFit


Metcon (Time)


Partner WOD
2 Rounds:
P1 Run 400m P2 Rest
P2 Run 400m P1 Rest
60 Single Dumbbell Box Step-ups
P1 Run 400m P2 Rest
P2 Run 400m P1 Rest
60 Single Dumbbell Hang Clean & Jerk
P1 Run 400m P2 Rest
P2 Run 400m P1 Rest
60 Single Dumbbell Hang Snatch
Remaining time Max Calories Row
-40 min cap-

Dumbbell 1 x 22.5/15kg
Box 24/20 inch

Read more

CrossFit

CrossFit Inventive – CrossFit


Warm-up


Frog stretch 90 sec
Couch stretch 60 sec
20 scorpions F/B
30 sec Lowe back/Hipflexor E/S
60 sec Row/Ski/Bike
30 Green banded SLDL
4 laps Banded Glute bridges.
———————

Front Squat (9 min emom x 1 rep)


Build to heavy single, aiming to beat last weeks performance.

“Crash Test” (Time)


For Time:
1500m Row
30 Deadlifts @110/75kg
45 Lateral Bar Burpees

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Thursday

CrossFit Inventive – CrossFit


Warm-up


60 SEC COUCH STRETCH E/S
GREEN BANDED SHOULDER MOBILITY
RED BAND:
20 PULL-APARTS
20 PASS THROUGHS
10 PRESS E/S
THEN:
2 ROUNDS:
10 CALF PUMPS
10 HOLLOW ROCKS
5 SCAP PULLS
5 KIPPING SWINGS
3 INCHWORN 1 PUSH-UP
————-

Deadlift (8 MIN EMOM: X 3 TNG REPS)


START @60% AND INCREASE EACH MINUTE IF POSSIBLE.
RECORD HEAVIEST TRIPLE.

Metcon (Time)


RUNNING CLOCK WODS

F0R TIME: (ON THE 0:00-10:00)
9 BAR MUSCLE UPS
18 ALT DB SNATCH @1X22.5/15KG
7 BAR MUSCLE UPS
14 ALT DB SNATCH
5 BAR MUSCLE UPS
10 ALT DB SNATCH
10:00 MIN CAP

Metcon (Time)


(ON THE 10:0O-20:00)
3 ROUNDS:
35 ABMAT SIT-UPS
70 DOUBLE UNDERS
35 STRICT PUSH-UPS
10:00 MIN CAP

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