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Todays Workout

Olympic Lifting

CrossFit Inventive – Olympic Weightlifting


Warm-up


2 45 second rounds alternating:
Barbell T-spine stretch with snatch grip
frog stretch
Green banded ankle mobility
PVC:
squat pass throughs x 10
pass arounds x 10
OHS x 10
Snatch Balance x 10
————–
Barbell
3 snatch high pulls
3 power snatch
3 OHS 3 Snatch balance
3 Full snatch
————–

Snatch Balance + Overhead Squat (On every 90 sec x 6 sets. )


From the Rack build each set if possible or stay light and focus on depth and control of both movements.

Metcon (Weight)


On every 2 mins x 7 sets (12 mins)
1 Snatch Pull
1 Snatch High Pull
1 Power Snatch
1 Squat Snatch

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Tuesday

CrossFit Inventive – CrossFit


Warm-up


Couch stretch 60 sec E/S
double carpark run
2 laps high bum bear crawl
1 lap spiderman lunge with rotation
30 sec calf stretch E/S
40 calf pumps
——————–
15 red banded forward pulls
30 nose bridges
10 scap pulls
10 Kipping pull-ups
Bar muscle-up Tech
——————–
Build to 80% of your 1RM Clean
——————-

Metcon (Time)


For time:
2K Run
Straight into:

10 rounds:
3 Bar Muscle-ups
3 Power cleans @80%

Clean (For WOD purpose only)

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Accessory

CrossFit Inventive – Bullet Proof


Warm-up (No Measure)


Red Banded:
Lat Pulls x 20
Tricep Ext x 20
Nose bridges x 30
Pass throughs x 10
———

Bent Over Row (4 x 15 wide grip 60 rest)

Single Arm Dumbell Press (Unilateral 4 x 10 each side 90 rest)


Super set with 2 banded tricep extensions

Metcon (No Measure)


3 x 15 light seated double dumbbell shoulder press
60 rest

Metcon (No Measure)


12 minute emom:
1 – 20 second L- ring hold
2 – 10 Dumbbell abmat sit-ups
3 – 5 side plank reach throughs each side

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CONDITIOING

CrossFit Inventive – Pure Conditioning


Metcon (No Measure)


ROW GOLF
1:00 work 1:00 rest x 10 rounds

>355/295m Eagle
>320/280m Birdie
>300/265m Par
>280/250m Bogey
>260/235m Double Bogey

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Monday

CrossFit Inventive – CrossFit


Warm-up


1 min green banded ankle mobility E/S
5 inchworm 1 push up
30 sec spiderman lunge E/S
30 sec glute E/S
20 scorpions
30 sec lower back hipflexor each side
30 sec calf stretch E/S
40 calf pumps
20 banded glute bridges
Tabata:
Double unders/static Wall squat
———————

Back Squat (5-4-3-2-1 Percentage work)


15 minutes to get this complete
5@70%
4@75%
3@80%
2@85%
1 @90%
Record last heavy single

Metcon (Time)


For time:
100 Air squats
50 Double unders
75 Push-ups
50 Double unders
50 Alt Body Lunges
50 Double unders
25 Push-ups
50 Double unders
12 minute cap

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Friday

CrossFit Inventive – CrossFit


Warm-up


Twisted Cross 60 sec each side
puppy dog pose 30 sec
60 sec lower back hip flexor each side
30 red banded face pulls
10 red banded pass throughs
10 red banded Upright rows
————-
3 rounds through
20 sec ski erg
5 HRPU
4 L-rope pull-ups

Metcon (5 Rounds for time)


5 Rounds:
10 Barbell Flat Bench Press @60/40kg
2 rope climbs
16/12 cal Ski
3 mins rest between sets

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Thursday

CrossFit Inventive – CrossFit


Warm-up


20 scorpions front/back
30 second lower back/hipflexor
30 sec glute each side
2 laps high bum bear crawl
1 lap zombie walks
30 green banded SLDL
4 laps banded crab walks
10 slow neck circles each way
—————-
10 x tempo Handstand descends 3 seconds down
—————-
Strength:

Deadlift (Interval Deadlifts)


On every minute:
3 TNG Reps @60%
mins 0:00-4:00 (5 sets)
Rest mins 5:00-6:00
On every 30 seconds:
2 TNG Reps @70%
mins 6:00-8:00 (5 sets)
Rest mins 9:00-10:00
On every 15 seconds
1 rep @75%
10:00-11:00 (5 sets)

Metcon (4 Rounds for reps)


Intervals x 4 Sets.
2 mins On/2 mins off:
14 Deadlifts @80/50kg
7 Burpee box jumps @24/20
Remaining time: Max kipping HSPU’s.
*Partner up. 1 works for 2 mins while the other rest for 2 mins.
* Score max HSPU each round

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Conditioning

CrossFit Inventive – Pure Conditioning


Metcon (AMRAP – Rounds)


Partner WOD
30 minute amrap:
150m Row
Partner holds double kettlebell front rack hold @2×16/12kg
*Row cant start until KB’s are in front rack position.

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OLY LIFTING

CrossFit Inventive – Olympic Weightlifting


Warm-up


GREEN BANDED SHOULDER MOBILITY
FROG STERTCH 2 MINS
2 LAPS OVERHEAD WALKING LUNGES
10 WALL SQUATS
10 TEMPO PUSH-UPS (3 DOWN UP FAST)
————————
BARBELL:
3 CLEAN PULLS
3 POWER CLEANS
3 FRONT SQUATS
3 SQUAT CLEANS
3 PUSH JERK SPLIT JERK
———————–

Clean Pull (4 X 3 @SAME WEIGHT)


Build to a heavy but manageable weight.
Have a 2 second pause below the knee and a 2 sec pause above the knee before following through with explosive hips. Fight to maintain solid position on the pause positions. Drop an reset each rep.

Metcon (Weight)


Complex on every 90 seconds x 8 sets:
1 Squat clean + split jerk
Drop then straight into:
Hang squat clean + split jerk
Build to heavy but safe single.

Metcon (AMRAP – Reps)


2 rounds:
30 seconds on/60 seconds off
Barbell power clean cycling
pick a weight:
60/40kg
50/35kg
40/30kg
35/25kg

Sore total reps over both rounds.

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Wednesday

CrossFit Inventive – CrossFit


Warm-up


60 sec row/ski
1 car park run
20 leg swings forward lateral
5 inch worm 1 push -up
30 sec spiderman lunge hold each side
30 sec glute stretch each side
20 scorpions F/B
30 sec lower back hipflexor each side
————-
10 scap pulls
10 kipping swings
40 calf pumps
————-
Tabata: 8 rounds 20/10 alternate:
double unders/practice
Hollow hang from pull-up bars
————
WOD set up:
warm-up on T2B and Muscle ups, scale to banded,box jumping or C2B

Metcon (AMRAP – Rounds and Reps)


20 minute amrap:
100 double unders
50 wallballs @9/6kg
400m Run
30 alt DB snatch@22.5/15kg
20 T2B
10 Bar muscle ups
*replace run for 40 cal row/ski of need be.

Read more

Tuesday

CrossFit Inventive – CrossFit


Warm-up


1 lap inchworm 1 push-up
1 lap spiderman lunge with rotations
2 laps over head walking lunge steps
4 laps overhead walking lunges with light dumbbell (20m each arm)
3 rounds using red bands:
10 pull aparts
10 pass throughs
10 OHS
————
Barbell:
3 front sqauts
3 squat cleans
3 hang squat cleans
4 front rack lunges
3 split jerks
Scale lunges to reverse lunges or front squats.
Then:
1 round of todays complex.
————

Metcon (Weight)


30 minute running clock:
0:00-12:00
Establish a heavy complex of:
1 Squat Clean + 1 Hang Squat Clean + 2 Front Rack Lunges + Split jerk

Metcon (AMRAP – Rounds and Reps)


12:00-15:00 (3 mins)
Rest then:

15 minute amrap:
10 Clean & Jerks @60/40kg
10 Lateral bar burpees
10 Front rack alternating lunges
10 Lateral bar burpees
10 Hang power cleans
10 lateral bar burpees

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accessory

CrossFit Inventive – Bullet Proof


Warm-up


30 red banded nose bridges
30 red banded tricep ext
30 red banded lat pull-downs
15 E/S red banded SLDL (Tie band at shin level on upright)
———————-

Bent Over Row (4 sets 10 reps with 2 sec pause at sternum. )


Build up and complete all 4 sets at the same weight.
60 rest between sets.
(no more than 15 mins on this)

Metcon (Weight)


Unilateral Seated Kettlebell Press.
Sitting on the floor, holding 2 KB’s, press one above head while the other sits in the racking position. Alternate for 20 reps.
4 sets of 20 reps (alternating) at the same weight.

Metcon (Weight)


3 Sets:
3 way super set
Double Dumbbells:
10 side raises
10 front raises
10 Upright rows
*Do i side raise into 1 front raise into 1 upright row, repeat 9 more times.
90 sec rest

Metcon (No Measure)


Midline:
12 minute emom:
Odd: 15 abmat sit-ups
Even: 15 hollow rocks

Read more

Friday

CrossFit Inventive – CrossFit


Warm-up


20 scorpions front/back
30 sec lower back/hip flexor
30 second glute ITB stretch E/S
40 calf pumps
10 leg swings forward/lateral
————-
50m run 4th (drian)
1 lap inchworm 1 push-up
50m run
10 wall squats
50m run
5 burpee + 10 v sits
——————–

Metcon (Time)


4 rounds for time of:
100m Run
10 Burpee to 6 inch target
100m Run
100 Air squats
100m Run
10 Strict push-ups
100m Run
10 Abmat sit-ups
100m Run

*Run to the end of the carpark and back into the gym.
30 minute cap

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Conditioning

CrossFit Inventive – Pure Conditioning


Metcon (No Measure)


30 minute EMOM (6 sets)
1- 250/150m Row sprint
2- 18 Russian KBS @24/16
3- 15 abmat sit-ups
4- 12 Wallball shots @9/6
5- 9 fast burpees

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Thursday

CrossFit Inventive – CrossFit


Warm-up


20 scorpions front/back
30 sec lower back/hipflexor E/S
30 sec Spiderman lunge hold each side
30 sec glute stretch each side
30 sec puppy dog pose
30 sec twisted cross each side
—————-
30 green banded SLDL
2 laps banded crab walk + 10 Glute bridges
—————–
Barbell:
5 deadlifts
5 hang power clean
5 strict press
5 push press
5 push jerk
Then 1 unbroken set:
5 deadlifts
5 hang power clean
5 push jerk
—————-
Strength:

Deadlift (EMOM x 6 Touch N Go reps x 6 mins)


Build to 60-70% of your 1RM and complete 6 touch and Go reps on every minute for 6 mins.
(Scale weight as needed).

Metcon (Weight)


Every 2 mins x 8 rounds
12 Deadlifts @60/40kg
9 Hang Power Cleans @60/40kg
6 Shoulder to Overhead @60/40kg

Goal is to chose a weight you can go unbroken sets.

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Olympic Lifting

CrossFit Inventive – Olympic Weightlifting


Warm-up


Barbell Snatch stretch 2 x 45 second rounds
Frog stretch 90 sec
Couch stretch 60 sec
Ankle mobility 30 sec
PVC : x 10 reps
Pass throughs
Pass arounds
OHS
Drop snatch
————
Barbell
3 snatch pull
3 power snatch
3 OHS
3 Snatch balance
3 Squat snatch
———–

Snatch Balance (1-1-1-1-1-1-1)


From the rig:
Work to moderate but safes Snatch balance over 7 singles.
Focus is not heavy, but speed under the bar and depth.
Scale:
Stay light on focus on Form and depth.
Scale again To Overhead squat.

Metcon (Weight)


Complex:
On every 2 mins x 6 sets
(10:00 mins)
1 Squat snatch
2 Power snatch
3 Hang power snatch
Rest 2 mins:
10 mins to establish:
1 Snatch

Snatch

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Wednesday

CrossFit Inventive – CrossFit


Warm-up


60 sec couch stretch each side
60 sec Glute stretch each side
30 sec wrist stretch font/back
———————
12 min EMOM: 4 sets
min 1- 30 sec row/ski/bike
min 2- 4 laps bottoms up KB carry @8 or 12kg
min 3- 12 Alternating box step ups @24/20
——————–
Build to your starting power clean weight

Metcon (3 Rounds for reps)


3 x 4 minute amrap:
15 Burpee Box Jump Overs@24/20 inch
21 Power Cleans
27/21 Cal Row/Ski Or 21/15 Bike
Rest 4 mins between sets
*Decrease weight each round:
R1: 70/50kg
R2: 60/40kg
R3: 50/30kg
Full round for male= 63 reps
Full round for Female= 57 reps
Ladt resort, Using Bike:
M= 57 reps
F= 51 reps

Read more

Tuesday

CrossFit Inventive – CrossFit


Warm-up


60 sec couch stretch E/S
60 sec frog stretch
60 sec ankle mobility
——
2 Sets:
5 KB- SLDL E/S
5 Goblet squats
5 Ring pistol squats E/S
——
2 laps banded Crab walks
5 mins on pistols squat Tech
——
Strength:

Stamina Squats Front Squat/Back Squat (Weight)


12 minute emom:
ODD- 2 FRONT SQUATS
EVEN- 4 BACK SQUATS
*@72.5% of your 1RM back squat.

Metcon (Time)


For Time:
50 Alternating Dumbbell Snatch
40 Toes to Bar
30 Alternating Pistol Squats
30 Alternating Dumbbell Snatch
20 Toes to Bar
10 Alternating Pistol Squats
Dumbbell= 1 x 22.5/15kg
15 minute cap

Back Squat

Read more

Accessory Strength

CrossFit Inventive – Bullet Proof


Warm-up


3 rounds:
30 sec Bike
20m Bear crawl
50m Plate carry @20/10kg

Metcon (No Measure)


4 Sets:
10 x Banded KBS
10 x GHD sit ups
10 x Hollow rocks
60 rest

Metcon (No Measure)


3 ROUNDS NOT FOR TIME:
20/15 Cal Assault bike
100m Sled Drag @60% Body weight

Metcon (3 Rounds for reps)


3 sets: (Partner)
Max Plate Push-ups
(2 mins rest)

Read more

Monday

CrossFit Inventive – CrossFit


Warm-up


Green banded shoulder stretches
wrist forearm stretch 30 seconds
30 sec calf stretch + 40 calf pumps
3 sets:
Dumbbell overhead carry x 20m
20 sec handstand hold/wall walk hold
————–

Metcon (Time)


For Time: (12 mins)
25 Double unders
3 Deficit HSPU
50 Double unders
6 Deficit HSPU
75 Double unders
9 Deficit HSPU
100 Double unders
12 Deficit HSPU
(Deficit 20kg plates)

RX= same as above with NO Deficit.

Scale by reducing reps 2-4-6-8
DB Strict press
Double the amount of single skips.

Metcon (AMRAP – Rounds and Reps)


AMRAP in 8 minutes of:
4 Strict Pull-Ups
8 Single-Arm Dumbbell Hang Clean & Jerks (L)
8 Single-Arm Dumbbell Hang Clean & Jerks (R)
(1×22.5/15kg)

Read more

Conditioning

CrossFit Inventive – Pure Conditioning


Metcon (No Measure)


Every 7 minutes, for 28 minutes (4 sets) for times:
400/300m Run/Row/Ski
50M Deadball Carry @AHAP
400/300m Run/Row/Ski

Read more

Saturday

CrossFit Inventive – CrossFit


Metcon (AMRAP – Reps)


CLASS WARS WOD 1

PARTNER WOD
TWO PART WORKOUT
RUNNING 12-MINUTE CLOCK

PART A
7 MINUTE AMRAP OF:
2-4-6-8-10-12 ETC
POWER CLEANS
POWER SNATCH
SYNCRO BAR FACING BURPEES
*SHARE THE WORKLOAD ON THE BAR WORK HOWEVER YOU LIKE.
*BOTH PARTNERS MUST PERFORM THE BAR FACING BURPEES TOGETHER AND IN TIME WITH EACHOTHER.

RX WEIGHT= 50/35KG
SCALED= 40/30KG (can be adjusted if need be)
MASTERS 55+/TEENS= 30/20KG

PART B
MINS 7-12 (5 MINS)
BOTH PARTNERS SHARING THE SAME BAR ESTABLISH A 1 REP MAX POWER CLEAN
EACH KILO COMBINED = 1 POINT

Metcon (Time)


CLASS WARS WOD 2💪🏼

Individual event

RX DIVISION
For time:
21-15-9
Cal Row
T2B
KBS@24/16kg
10 min cap

Scaled:
For time:
21-15-9
Cal Row
Kipping Knee raises
KBS @16/12kg
10 min cap

Maters 55+
For time:
21-15-9
Cal Row
Abmat sit-ups
KBS @16/12kg
10 min cap

Metcon (Time)


CLASS WARS WOD 3:

Individual event

Buy in 300m Run
Then 4 rounds:
10 Deadlift @102.5/70kg
12 Overhead Dumbbell Lunges @1×22.5/15kg (6 reps each side overhead)
14 Wallball shots @9/6kg
Buy out 300m run

Scaled:
Deadlifts @70/50kg
Overheard lunge @15/10kg
Wallball @6/4kg

Masters 55+
Deadlift @60/40kg
Overhead lunge @10/5kg
Wallball @6/4kg

Read more

Friday Partner WOD

CrossFit Inventive – CrossFit


Warm-up


3 Sets of:
Assault Bike x 30 seconds
15 rest
Alt shoulder taps x 30 seconds
15 rest
Banded Good Mornings x 30 seconds
15 rest
Micro banded short jumps x 30 seconds
15 rest
Then stretch:
30 sec lower back/hip flexor each side
30 sec glute each side
30 sec Spiderman lunge hold each side
30 sec calf each side
40 calf pumps
————
WOD BRIEF

Metcon (Time)


For time:
1000m Run (together)
1000m Row
50 AlT Dumbbell snatch @1×22.5/15kg
50 Push-ups
50 Box Jump Overs
1000m Row
1000m Run (together)
(30 Minute Cap)
**Share workload throughout

Read more

Thursday

CrossFit Inventive – CrossFit


Warm-up


Double carpark run
5 inchworm 1 push up
20 scorpions front back/30 sec lower back hip flexor
40 calf pumps
10 scap pulls
10 Kipping swings
30 Green banded SLDL
4 laps banded crab walks
——————-

Deadlift (12 mins to establish a heavy set of 10 reps)


if you do not wish to go heavy with volume, scale back to 3 sets of 5 reps using the same weight with minimal rest between sets.

Metcon (Time)


3 Sets For Time:
400m Run
15 Deadlifts @90/65kg
9/6 Bar muscle ups

Read more

Pure Conditioning

CrossFit Inventive – Pure Conditioning


Metcon (No Measure)


5 Sets:
min 1 – max cal row
min 2 – max cal bike
min 3 – max cal ski
min 4 – Rest 2 mins
*Record total cal after each set.

Read more

Olympic Lifting

CrossFit Inventive – Olympic Weightlifting


Warm-up


Couch stretch x 60 each side
Wallball T-Spine stretch 2 x 45 sec
Green banded ankle mobility x 30-45 sec each side

Barbell Complex
Clean pull x 3
Muscle Clean x 3
Power clean x 3
Front Squat x 3
Squat Cleans x 3
Push Jerks x 3
Split Jerk x 3
———–

1 Clean Pull + 1 Power Clean + Jerk (On every 2 mins x 5 sets)


Hold the bar for all three movements.
Start light & Build to roughly 70% of your 1RM C&J.

Clean and Jerk (1 rep On every 90 sec x 8 sets )


Start @70% of your 1RM and make small increases aiming to Finish with a safe but heavy single.

Read more

Wednesday

CrossFit Inventive – CrossFit


Warm-up


60 sec couch stretch each side
3 sets
20 seconds Assault bike
20 sec plank hold
1 lap alternating lunges
5 walk squats
1 lap single leg broad jumps

Metcon (No Measure)


Every 90 seconds for 12 minutes (2 sets):
Station 1 – 30 seconds Bear Crawl + 30 seconds Hollow Hold
Station 2 – 30 Assault bike @75/65 RPM
Station 3 – 30 sec plank + 30 sec V-ups
Station 4 – 30-60 seconds of Jumping (Broad Jumps, Single-Leg Jumps, Kneeling Jumps, etc.)

Metcon (No Measure)


2 minutes On/2 minutes Off x 5 set (18 mins)

40 Double unders/80 singles
Remaining time:
Max Rep Rope Climbs

Read more

Tuesday

CrossFit Inventive – CrossFit


Warm-up


Wallball T-spine stretch 2 x 45 sec
20 scorpions front/back
Frog stretch 60 sec
couch stretch 30 each side
30 sec green banded ankle mobility each side
2 laps banded crab walks + 20 Glute bridges in bands
———————-
Strength:

Stamina Squats Front Squat/Back Squat (Weight)


12 MIN EMOM:
ODD: 3 Front Squats
Even: 6 Back Squats
Both weights @70% of your Back squat.

Metcon (Time)


For time:
15-12-9-6-3
Hang Squat Snatch @40/30kg
Kipping HSPU

Scale to:
Hang power snatch
reduce weight where needed
Or Alternating Dumbbell snatch

Back Squat (Part of todays emom)

Read more

Accessory

CrossFit Inventive – Bullet Proof


Warm-up


Two sets of:
Single-Arm Ring Row x 5 reps each arm
(keep your shoulders and hips squared up and your glutes and quads engaged to maintain perfect plank positioning throughout the movement)
Rest 15 seconds
Band single leg SLDL x 10 reps each side
(Keep leg as straight as possible and point toe while keeping your back flat and core tight)
Rest 15 seconds

Metcon (No Measure)


Every 2 minutes, for 24 minutes (3 sets):
Station 1 – Barbell Hip Thrusts x 8-10 reps
Station 2 – Kettlebell Sumo Stiff-Legged Deadlifts x 30 reps
Station 3 – Top of the Rings Static Hollow Hang x 45-60 seconds (accumulate time, if needed)
Station 4 – Plank Hold x 60 seconds

*KB=1 x24/16kg

Metcon (No Measure)


4 x 20 sec on
40 sec off
GHD Supernate GHD HOLDS
(Face-up)

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Monday

CrossFit Inventive – CrossFit


Warm-up


3 Rounds:
10 scorpions
3 inchworm 1 push-up
8 Russian KBS @16/12kg
10 Banded Lat-pull downs
150/100m Row

Metcon (No Measure)


A)
5 sets:
10 sec Chin over bar holds
50 rest
——–
B)
3 x 5
Weight strict Chin-ups (Used Dumbbell)
Scale:
Body weight strict
Banded strict
Chin ups = underhand grip
———

Metcon (Time)


1 Round of:
40/30 Cal Row
40 Hang Power clean@60/40kg
40 Lateral bar Burpee
40 KBS @24/16kg
40 C2B Pull-ups

Read more

Conditioning

CrossFit Inventive – Pure Conditioning


Warm-up


400m run
10 leg swings forward/Lateral
5 inchworm 1 push-up
30 sec spiderman lunge hold with rotations
30 sec glute stretch
50 calf pumps
10 alternating lunges
10 Alternating jumping lunges.
—————-
WOD SET UP

Metcon (No Measure)


Every 5 mins (6 rds)
300m run
15 Box Jump overs
10 Alternating Jumping Lunges

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Teams of 3 WOD

CrossFit Inventive – CrossFit


Metcon (3 Rounds for reps)


“Bar Crawl”
Teams of 3
7 min amrap:
50 Bench Press @60/42.5kg
50 Bench Press @70/47.5kg
AMRAP bench press @80/60kg
REST 3 MINS
7 min amrap:
50 Front squats 60/42.5kg
50 Front squats 70/47.5kg
AMRAP Front squats @80/60kg
REST 3 MINS
7 min amrap:
50 Deadlifts @80/60kg
50 Deadlifts @90/70
AMRAP Deadlifts 125/80kg

Read more

Friday De-load

CrossFit Inventive – CrossFit


Warm-up


Cycle through:
30 sec twisted cross each side
30 sec puppy dog pose
——–
30 red banded pull-aparts
30 Alt Shoulder taps
——–
2 rounds:
4 ring rows
5 kipping swings
6 air squats
8 split lunge jumps
——–

Metcon (No Measure)


Skills & Clean
On every 1:30 x 7 Sets:
5 Toes to bar
3 Bar Muscle ups
2 Squat clean
*Clean can be drop reset
* Same weight for all sets.

Metcon (AMRAP – Rounds)


Partner WOD
12 Min AMRAP:
10 x Dumbbell Hang Split Snatch @1.22.5/15kg
8 Box Jump overs @24/20inch
1 Rope Climb
Partner A completes a full round while partner B rest.
Record completed rounds between you and your partner.

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Conditioning

CrossFit Inventive – Pure Conditioning


Metcon (No Measure)


Ski-erg
Teams of 3:
10 x 150/100m sprints each
(reset ski every time)
2 mins rest
For time:
200 Cal Assault Bike
Share workload between the 3 as evenly as possible.

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Thursday

CrossFit Inventive – CrossFit


Warm-up


3 x 30 sec Hamstring stretch on box/KB
60 sec Couch stretch each side
Spend 60 sec stretching your wrist and forearms out.
3 rounds through:
4 push-ups
4 GHD/abmat sit-ups
4 air squats
4 kipping swings
30 sec row
Then:
10 barbell good mornings
5 hang power cleans
5 strict press
5 push press
5 push jerk
———-
Go through 3 reps of each barbell movement with your WOD weight on the bar.
———

The Hateful Eight (Time)


8 Rounds For Time:
8 Push-ups
8 GHD Sit-ups
8 Air Squats
8 Pull-ups
8 Deadlifts @43/30kg
8 Hang Power Cleans @43/30kg
8 Shoulders To Overhead @43/30kg
8 Cal Row
Substitute:
GHD sit ups for Ab-mat sit-ups.
Bigger groups scatter the start point if need so everyone isn’t waiting for a row or GHD.
EG. 4-6 start on the rower and work back to the top and back down, a few start on the GHD and follow it down and back to the top.
Keep the Mens RX at 42.5kg if need be.

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Wednesday De-Load

CrossFit Inventive – CrossFit


Warm-up


60 sec of either bike/row/ski
Partner Hamstring/Adductor stretch for 60 sec each
20 scorpions font/back
30 sec lower back/hipflexor each side
————–
3 rounds:
5 burpee (NO jump & clap)
5 Single leg KB SLDL E/S
10 x Banded tricep ext
———-
Midline:
5 x 20 ON/40 OFF
L-Ring Holds
———-
Devils Press Tech

Metcon (4 Rounds for time)


EVERY 5 Mins x 4 rounds:
10 x Double Dumbbell Devils Press
10 x Ring Dips
20/15 Cal Bike/Row/Ski

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Olympic Lifting

CrossFit Inventive – Olympic Weightlifting


1 Hang Snatch High Pull + Hang Snatch + Snatch (On Every 90 seconds x 6 set)


Lets stay focused on form this week, not heavy weight as its De-load week!!

Metcon (Weight)


Snatch Ladder:
5 @40/30
4 @50/35
3 @60/40
2 @70/45
1 @80/50
*These can be full or Power
*Change your own weights
*Scale weights to suit your ability
*Record final weight.

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Accessory Strength

CrossFit Inventive – Bullet Proof


Warm-up


Cycle through:
30 sec twisted cross each side
30 sec puppy dog pose
——–
30 red banded pull-aparts
30 Alt Shoulder taps
——–
10 x Wall slides
——–

Metcon (No Measure)


4 x 8 Tempo Dumbbell Bench Press @30X1
90 rest

Metcon (No Measure)


4 x 10 each side of:
1 single arm Dumbbell Row with 1 Single arm DB Hold.
90 rest.

Metcon (No Measure)


4 Rounds for Quality:
Accumulate 60 sec Hollow hold
15 KB-Side Oblique crunches E/S @AHAP
60 sec Super man Hold
30 Russian Plate Twist @20/15kg
30 sec Side Plank each side

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Tuesday De-Load

CrossFit Inventive – CrossFit


Warm-up


60 sec couch stretch
30 sec forearm stretch
50 calf pumps
30 sec spiderman lunge hold each side
3 sets:
100m Ski
1 x Wallwalk
5 scap pulls
5 push-ups
—————

Metcon (AMRAP – Reps)


Gymnastics Conditioning
6 min AMRAP:
1 STRCIT HSPU
1 STRICT PULL-UP
2 STRICT HSPU
2 STRICT PULL-UPS
3 STRICT HSPU
3 STRICT PULL-UPS
*Continue to add 1 rep to each movement until cap is reached.

SCALE:
STRICT PULL-UPS
Banded Pull-ups
Ring Rows
STRICT HSPU
Double Dumbbell strict press
HSPU with feet on box

Metcon (Time)


5 Rounds:
20 KBS @24/16kg
10 Burpee Pull-ups
40 Double unders

Read more

De-Load Week

CrossFit Inventive – CrossFit


Warm-up


T-spine snatch stretch 3 x 30 sec
Frog stretch 3 x 30 sec
PVC:
Pass throughs x 10
Pass arounds x 10
OHS x 10
Snatch Balance x 10
—————

Overhead Squat (Tempo @3121 x 5 sets 3 Reps)


@50-55-60-60-60% of your 1RM Snatch
60 rest between sets

Snatch (Power Snatch Barbell Cycling @40/30kg )


40 sec On/40 Off
30 sec On/30 Off
20 sec On/20 Off
3 minute running Clock
*Scale the weight back if need be so you can hold onto the bar and cycle clean reps.

Metcon (2 Rounds for time)


2 Sets:
25 OHS @35/20kg
35/25 cal Row Or Ski 30/20 Cals
2 mins rest between each set.

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Conditioning

CrossFit Inventive – Pure Conditioning


Warm-up


couch stretch 60 sec each side
4 sets:
10/7 cal row
10 air squats
5 push-ups

Metcon (No Measure)


On Every 3 mins x 10 rounds: (30 mins)
19/15 Cal Row
19 Wallball @9/6kg

Read more

Saturday 6am Testing & 8am Partner WOD

CrossFit Inventive – CrossFit


Warm-up


2 min frog stretch
double carpark run
10 leg swings forward/lateral
5 inchworm 1 push-up
20 scorpions front/back
30 sec lower back/hipflexor each side
30 sec for arm stretch
3 sets:
5 scap pulls
10 banded SLDL
—————
Barbell:
3 power cleans
3 front squats
3 squat cleans
—————

Clean (15-20 mins to establish 1RM)


If you cannot squat clean for any reason then power clean and write in your comment box which lift you performed.

Helen (Time)


3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups
RX KBS= 24/16kg
20 min cap

Metcon (Time)


8 AM PARTNER WOD

30 ROUNDS FOR TIME:
6 Box Jump @24/20 inch
8 T2B
10 Double DB Hang Power Clean @2×15/22.5kg

*Your choice, share workload or go round for round.

Read more

Common beginner mistakes

You have been with us for a week now (YAY) so we just want to let you know a few commons mistakes some newbies tend to make!

1️⃣ Comparing Yourself to Others

You might walk into the gym on your first day and see fit, strong, ripped athletes lifting heavyweights. Some people want to be like them, and some people are intimidated by them…

​No matter which one describes you it is important to remember not to compare yourself to them.

These individuals that you see have probably been training for a long time… maybe much longer than you have. You might not be able to do as many sessions as them and recover, you might not be able to hit the weights they can, and you might not be able to hit the same goals they can. But that’s ok… You’re at the beginning of your journey, and they’re well into theirs. Trying to do what they can and compare yourself to them will most likely leave you injured and disheartened.

Compare yourself to you, and focus on improving yourself. Gradually build up your strength, volume of training, and technique base. Constantly trying to better yourself and improve your own performance will be a more rewarding and fruitful journey than trying to be like someone else.

2️⃣ Ignoring Proper Form

You need to build a strong foundation when it comes to your training, and in this context, that means learning and using the correct form for all exercises. Without a strong foundation, your fitness ‘house’ will crumble, likely leaving you injured and unable to train.

Building up proper form will take time and patience and will probably mean you will be lifting lighter weights and fewer reps than you may see the people around you do. You need to understand that this process will take time, but will pay off for you in the long run. Trying to accelerate your progression before you are ready may work for a small period of time, but eventually, you will either burn out and get injured, or you will plateau.

3️⃣ Unrealistic Goal Setting

Goal setting is a great way to keep yourself motivated and on track. Remember that these goals may need to be fairly small and simple, to begin with, and that if you are starting with no prior training experience you need to start building from the ground up.

It is important to set realistic goals that you will be able to achieve in a timely matter. SMART (Specific, Measurable, Achievable, Relevant, Time-Bound) goals are best, as they are structured to be realistic and motivating. It is a good idea to have performance goals (such as to hit a 60kg back squat or run 1km in 6 minutes) rather than purely aesthetic goals (such as weight loss or muscle building). There are quite a few performance goals that can be set, and these can be achieved regularly. However, if you focus purely on aesthetic goals, this can sometimes be demotivating as they can take longer to achieve. Additionally, if you pick extremely large and unrealistic goals, such as making it to the Olympics for weightlifting 3 months into your training journey, you may also find yourself demotivated and disheartened. SMART and realistic goal setting includes both aesthetic and performance goals and will motivate you throughout your fitness journey.

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Friday Testing

CrossFit Inventive – CrossFit


Warm-up


20 scorpions front/back
30 sec lower back/hipflexor
90 sec frog stretch
30 sec couch stretch each side
30 sec banded ankle mobility each side
————————-
2 laps banded crab walks + 20 glute bridges
500/350m row
(Bigger groups split up and do one then the other)
————————-

Front Squat (15-20 mins to establish 1RM)

1000m Row (Time)


Max Effort 1000m Row
Set the rowers to count back from 1000m so we get a true reading.

Hit RX when you put your times in Wodify!

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Thursday testing

CrossFit Inventive – CrossFit


Warm-up


20 scorpions front back
30 sec lower back hip flexor each side
3 sets through of:
100m row
10 banded SLDL
3 incworm 1 push up
5 ring rows
—————

Deadlift (20 mins to establish 1RM)


This is to be a safe, good technique 1RM!!!!

No rounded backs!!!!

Max Double-Unders (AMRAP – Reps)


Max set of Unbroken Double-Unders
Record the best out of 3 attempts!

1min Max Effort Burpees (AMRAP – Reps)


Partner up on this and have some fun with it.
Chest to ground, jump and clap above head or its a “NO REP”

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Thursday

CrossFit Inventive – Pure Conditioning


Warm-up


400m run
50 calf pumps
20 scorpions front/back
30 sec lower back/hipflexor
—-
# orunds:
5 wall squats
5 scap pulls
5 air squats
—–

Metcon (No Measure)


Relay with Partner:
For time:
10 x 200m Runs (5 each)
Into:
10 x round for round of: ( 5 each)
3 strict pull ups
6 push ups
9 air squats
Into:
10 x 200m row (5 each) (reset rower each effort)
Into:
10 rounds of 10 Alt DB snatch @1 x 22.5/15kg
(5 each in lots of 10’s)

Read more

Wednesday

CrossFit Inventive – CrossFit


Warm-up


2 sets:
30 sec frog stretch
30 sec Snatch grip anterior opener
———-
PVC:
10 pass thoughs
10 pass arounds
10 OHS
10 snatch balance
———–
Barbell:
3 snatch pull
3 power snatch
3 OHS
3 snatch balance
3 snatch
———–

Snatch (15-20 mins to establish 1RM)


If you cannot squat snatch, then power snatch.
Write in the comment box which lift you perform.
Zimples!

Max Strict Pull-ups (1 set of max reps)


Scale back to banded strict pull-ups if need be.

Max effort Strict push-ups


Tricep style push-ups. Elbows in tight!
1 attempt only
Must be chest to ground.
*Scale back to knee push-ups.

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Testing

CrossFit Inventive – Olympic Weightlifting


Warm-up


2 sets:
30 sec frog stretch
30 sec Snatch grip anterior opener
———-
PVC:
10 pass thoughs
10 pass arounds
10 OHS
10 snatch balance
———–
Barbell:
3 snatch pull
3 power snatch
3 OHS
3 snatch balance
3 snatch
———–

Snatch (15-20 mins to establish 1RM)


If you cannot squat snatch, then power snatch.
Write in the comment box which lift you perform.
Zimples!

Max Strict Pull-ups (Scale back to banded if need be.)

Max effort Strict push-ups (Scale back to knee push-ups if need be. )


Tricep style push-ups. Elbows in tight!
1 attempt only

Read more

Tuesday

CrossFit Inventive – CrossFit


Warm-up


Green banded Shoulder mobility
ankle mobility x 30 each side
Couch stretch x 60 sec each side
———–
3 rounds: (light weight)
5 DB strict press
5 DB Overhead reverse lunges
5 Inchworm 1 push-up
———–
Barbell:
3 power clean
3 front squats
3 squat clean
3 spilt jerks
1 clean & Jerk
Strength:

Clean and Jerk (15-20 Mins to establish 1RM)

Grace (Time)


For Time: 30 Clean and Jerks, 135# / 95#
(10 minute Cap)
RX=60/43kg
Scale:
50/35kg
40/30kg
Scale again if need be.

Read more

Accessory strength

CrossFit Inventive – Bullet Proof


Warm-up


“Kettlebell complex”
4 sets: (Increasing Kettlebell weights each set if possible)
8 Double KB SLDL
8 Double KB Hang Cleans
20m KB Over head carry + Front rack carry (10 each way)

Metcon (No Measure)


Super Set:
8 ring push-ups
10 Barbell Bent Over Rows
12 Dumbbell Side Raises
90 rest

Metcon (No Measure)


4 sets:
100m Dumbbell Farmers Carry (with 2 heavy Dumbbells)
20 Empty Barbell Bicep curls
Rest as needed

Metcon (No Measure)


Midline:
3 rounds
30 sec GHD Sit-up hold
straight into:
30-40 L-ring flutter kicks

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Monday Testing Week

CrossFit Inventive – CrossFit


Warm-up


60 sec Frog stretch each side
30 sec couch stretch each side
30 sec banded ankle mobility each side
Red banded:
Pull aparts x 20
Pass throughs x 10
Press each side x 10
2 laps banded crab walls
2 laps banded monster walks
2 mins on any Cardio equipment
——————

Back Squat (15 mins to establish 1RM )

Strict Press (15 mins to establish 1RM )


Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension.

Read more

Conditioning

CrossFit Inventive – Pure Conditioning


Warm-up (No Measure)


3 sets:
100m row
5 single led SLDL each side
10 banded lat pull downs
10 banded tricep ext

Metcon (No Measure)


Row
4 rounds:
300m
(2 mins rest)
3 rounds:
500m
(2:30 mins rest)
2 rounds:
750m
(3:00 mins rest)
1 round:
1000m
The key is to find a decent consistent pace for each piece.

Read more

Partner WOD

CrossFit Inventive – CrossFit


Warm-up


Partner Relay:
Round 1:
P1. Run 3rd drain with Wallball@9/6kg
P2. Plank hold (Then swap & repeat)
Into:
Round 2:
P1. Run 3rd drain with Wallball
P2. Static Wall squat (Then swap & repeat
Into:
Round 3:
P1: Run 3rd drain with Wallball
P2. Max Hollow rocks (Then swap & repeat)
———————–

Metcon (Time)


Teams of 2
For Time:
200/170 Cal: Row/Ski
100 Burpee Box Jump Overs @24/20inch
800m Run (together)
100 Push-ups
200/170 CaL: Row/Ski

*Share workload evenly.
*If assault bikes are needed or you wish use the Assault bike, perform 150/130 cals.

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Friday

CrossFit Inventive – CrossFit


Warm-up


Green banded Shoulder Mobility
3 x 30 sec Box Hamstring with kettlebell 15 rest between each
20m lateral banded crab walks + 10 Glute bridges
3 x 20m Bottoms up Kettlebell carries (10m each way)
———————–
Barbell:
Deadlift x 3
hang power clean x 3
Push press x 3
push jerk x 3
—————–
1 round:
12 DL
9 HPC
3 PJ
with empty bar
—————

“Double DT” (Time)


10 Rounds:
12 Deadlift @70/47.5kg
9 Hang Power Clean @70/47.5kg
6 Shoulders To Overhead @70/47.5kg
Scaled options
60/40kg
50/35kg
40/25kg

Read more

Thursday

CrossFit Inventive – CrossFit


Warm-up


1 X 15 each side banded single leg SLDL
1 lap high bum bear crawl
1 lap low bum bear crawl
1 lap Walking lung with rotation
———-
Then:
20m walking lunge
30 sec handstand hold
Then
20m walking overhead lunge with light dumbbell
3 kick up an slow decent
Then
20m walking overhead lunge with light dumbbell
3 HSPU
———

Deadlift


@70% 3 TNG reps every 30 seconds x 6 sets
(0:00-2:30)2:30 rest
Go on 5:00 mins for:
@75% 2 TNG reps every 15 seconds x 7 sets
(5:00-6:30)2:30 rest
Go on 9:00 mins for:
@80% 1 rep on every 10 seconds x 8 sets
(9:00-10:10)

Metcon (AMRAP – Reps)


On every 2 mins x 5 sets:
20m Dumbbell Overhead Walking Lunge @1×22.5/15kg
Max Strict HSPU in remaining time

Metcon (AMRAP – Reps)


On every 2 mins x 5 sets:
20m Dumbbell Overhead Walking Lunge @1×22.5/15kg
Max Kipping HSPU in remaining time.

*Scaled
With lighter weight and or DB front rack walk
Max Dumbbell strict press or feet on a box.

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Conditioning

CrossFit Inventive – Pure Conditioning


Metcon (Time)


For time:
5 rounds:
300m Run
30 Double unders
300m Row

Read more

GYmnastics

CrossFit Inventive – Gymnastics


Warm-up


3 x 6 each side single arm ring rows
15 scap pulls
10 HRPU down slow/up fast
——–
4 x 20 on/20 off
L-ring holds
——–

Strict Toes-To-Bar (3 minute amrap)


Scale to weighte knee raises with wallball.

Metcon (No Measure)


Chin Over Bar Holds
10-20seconds on every minute x 5 minutes
*Scale to chin over barbell hold, feet on the ground.

Metcon (No Measure)


5 sets:
20/15 Cal Row
3 rope climbs
2 mins rest.

Read more

Olympic lifting

CrossFit Inventive – CrossFit


Warm-up


couch stretch x 2 mins each side
tricep/hipflexor x 30 each side
wrist/forearm stretch
Barbell: x 3 reps
clean pull
power clean
hang power clean
strict press
Tall Jerk
split jerk
————

Clean Pull + Hang Power clean (3 sec pause above the knee on the clean pull. )


Build to a moderate to heavy lift.
Going one every 90 seconds x 8 sets.
(0:00-10:30)

1 Power Clean + 2 Split jerks (15 mins to build to a Heavy single)

Read more

Tuesday

CrossFit Inventive – CrossFit


Warm-up


10 leg swings forward/lateral
5 inchworm 1 push-up
30 sec spiderman lunge hold each side with rotation
30 sec glute each side
30 sec lower back hip flexor
30 sec wrist/forearm each side
then:
40 Green banded SLDL
2 laps banded crab walks + 10 double leg glute bridges in band.
————————-
Barbell:
5 SLDL
5 Front squat
5 Squat cleans
————————-
With a 40 minute time cap, work through:

Back Squat (8 minute EMOM x 2 reps )


Build to a heavy double over 8 sets.
Do not go to the point of failure.
Record heaviest double in rest or at the end of the session.

Rest 5 mins then: (go on the 12 min mark)

Metcon (Time)


For time:
21-15-9
Squat clean @45/30
Alt Dumbbell Snatch@1×22.5/15kg

Rest 5 minutes then:

Metcon (Time)


For Time:
9-12-15
Front Squat @70/45kg
Lateral Bar Burpee

*Record total finish time after this Metcon.

Read more

Accessory

CrossFit Inventive – Bullet Proof


Warm-up


Partner Banded drills:
High knees
Walking lunges
Reverse walk
—–
Partner asisted Plyo hamstring curls
4 x 6
——

Metcon (No Measure)


4 Sets:
50m Farmers carry (increasing weight each set)
10-15 GHD Sit-ups
100m light Sled Drag (Mod/fast pace)
2 mins rest.

Metcon (No Measure)


Bicep/Tricep Burner
100 Barbell bicep curls @20/15kg
Every break complete 10 box dips

Metcon (No Measure)


Midline
100 hollow rocks

Read more

Monday

CrossFit Inventive – CrossFit


Warm-up


30 nose bridges
15 internal external rotations
20 Pull-aparts
10 press each side
—–
2 sets:
20 Alt Push-up shoulder taps
10 V-sits
20 Mountain Climbers
5 side plank hip raises each side
5 scap pulls
—-
Strength:

Bench Press (4 reps on every 2 mins x 5 sets)


Find a starting weight and increase each set. Aim to Increase on last weeks last 5 rep weight.

Metcon (Time)


For Time:
50 Abmat Sit Ups
100 Double unders
50 T2B
100 Double unders
12 min cap

Read more

Pure Conditioning

CrossFit Inventive – Pure Conditioning


Metcon (No Measure)


Every 3 mins x 10 rds
10 Cal Row/Ski
10 Double DB Snatch @2×15/10kg
10 Double DB Burpee Deadlifts

Read more

Teams WOD

CrossFit Inventive – CrossFit


Metcon (AMRAP – Reps)


30 Minute amrap:
50 Deadball to Shoulder@AHAP
50 S20 @40/25kg
50 Lateral Burpee Over Bar
50 Hang Power Snatch @40/25kg

*2 team members working on the WOD at all times & the 3rd team member occupying a Rower or Skierg.
*Add total amount of calories onto total reps in the WOD for the total score.

Read more

Friday

CrossFit Inventive – CrossFit


Warm-up


3 sets:
10/5 cal bike
6 HRPU
6 ring rows
6 hanging knee raises
10 air squats

Angie (Time)


For Time: 100 pullups 100 pushups 100 situps 100 air squats

Read more

Thursday

CrossFit Inventive – CrossFit


Warm-up


10 leg swings forward/Lateral
1 lap inchworm 1 push up
1 lap spiderman lunge

Cycle through 3 sets:
200m row
10 Green banded SLDL
20m banded crab walk
1 Wall walk

Deadlift (Percentage work )


Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
*Set 1 – 5 reps @ 60%
*Set 2 – 4 reps @ 70%
*Set 3 – 3 reps @ 80%
*Set 4 – 5 reps @ 70%
*Set 5 – 4 reps @ 80%
*Set 6 – 3 reps @ 90%

Metcon (Time)


For time:
15-12-9
Deadlift @150/90kg
Strict HSPU

Metcon (Time)


For time:
15-12-9
Deadlift 100/70kg
Strict HSPU/Kipping HSPU

*Scale
20-15-10
Deadlift @70/50kg
Kipping HSPU/
20 strict Strict Push-ups after each set of deadlifts

Read more

Conditioning

CrossFit Inventive – Pure Conditioning


Metcon (Time)


Partner WOD
For Time:
3000m Ski
40 Burpee Pull Ups
2000m Ski
30 Burpee Pull Ups
1000m Ski
20 Burpee Pull Ups

Read more

Gymnastics

CrossFit Inventive – Gymnastics


Warm-up


Post squat day Couch stretch
15 red banded pull-throughs each side
30 pull-aparts
T-spine stretch on pull-up bar/scale to ball
———
Two sets of:
20 Sec hollow hold
20 Second Scapular Circles from Push-Up Position
20 Sec Arch Hold
20 Sec Top of the Ring Hold
———–

Metcon (No Measure)


Bar Muscle Up Drills
1. Push away from the bar
2. Aggressive Hip pop
3. Fast sit-up over the bar
4. Let the hands turn over the bar.
*Scale onto attached bars from floor.
*Use box assisted jump overs to get a feel for getting over the bar.

Metcon (4 Rounds for reps)


4 Rounds
20/15 Cal Ski
10 ring dips
2 mins rest
*Scale to 15 Deficit plate push-ups @2×20 /1 x20 each side

Read more

Olympic Lifting

CrossFit Inventive – Olympic Weightlifting


Warm-up


Green banded shoulder mobility
Couch Stretch
6 Kettlebell Windmills (each side)
8 Single Leg Glute bridges (each leg)
10 Alternating Reverse Lunges
———
Barbell:
20 wrist rotations
3 Clean pull
3 Power clean
3 Hang power clean
3 Push jerk
3 Split jerk
————

Power Clean + Hang Power Clean + Jerk (1-3:2reps,4-5:1 rep,6-7:1 rep)


Every 2 minutes, for 14 minutes (7 sets):
Power Clean + Hang Power Clean + Jerk
(perform a power clean then lower the bar to just above the knee & perform a hang power clean + jerk, can be split of push jerk.

*Sets 1-3 = 2 reps @ 65-70% of 1-RM Clean & Jerk
*Sets 4-5 = 1 rep @ 70-75% of 1-RM
*Sets 6-7 = 1 rep @ 75-80% of 1-RM

Metcon (Weight)


Built for GRACE
EMOM x 6
5 Clean and Jerks @60/40

Clean and Jerk (No measure)

Read more

Tuesday

CrossFit Inventive – CrossFit


Warm-up


60 sec frog stretch
60 sec couch stretch each side.
3 sets:
20 peddles on AD
Banded Crab walk x 20m
7 Light Wallball shots
——–
Build up to 60% of your 1RM back squat.

Metcon (No Measure)


32 Minute Running Clock:

EMOM x 10 mins
30 sec Max Cal Row/Bike

Rest 1 min

Strength:

EMOM x 10 mins
3 Back Squat Increasing weight.

Rest 1 min

EMOM x 10 mins
10 Burpee to TARGET
*5cm above full reach

Back Squat (Score last set of 3 reps)

Read more

Accessory Strength

CrossFit Inventive – Bullet Proof


Warm-up


Groups of 3:
3 x 20 arms only AD handle push-pull (mod pace)
10 x Banded Pull throughs
————

Metcon (No Measure)


Posterior Chain
3 sets:
8 Barbell Bent Over Row (M/H)
10 Dumbbell Bent Over Flys (L)
10 Single Arm Dumbbell Upright Rows (M)
*Move from one exercise to the next with minimal break.
Rest mins after last exercise.

Metcon (No Measure)


12 min EMOM:
Odd: 4 L-Ring Pull-ups
Even: 10 Hollow rocks

Scale by sitting in band.

Metcon (No Measure)


Barbell Bicep Curls @20/15kg
30-20-10
1:1 With Partner

Read more

Monday

CrossFit Inventive – CrossFit


Warm-up


30 nose bridges
15 internal external rotations
20 Pull-aparts
10 press each side
10 scap pulls
—–
2 sets:
8 x alt push-up plate pulls
8 x push-ups across plate
8 x KB SLDL
8 x Russian KBS
—-
Strength:

Bench Press ( 5 reps on every 90 sec x 5 sets)


Going on every 90 seconds. Increasing weight each set.

Metcon (Time)


For Time:
10-9-8-7-6-5-4-3-2-1
Kettlebell Swings @32/24kg
Toes to Bar/K2E

* Every time you break perform 5 HRPU

Metcon


Midline:
Tabata 8 rounds 20/10
Plate twist @10/5kg
Plank hold

Read more

Conditioning

CrossFit Inventive – Pure Conditioning


Warm-up


G1. Tata row
60 rest
G2. Tabata KB Taps
60 rest
G3. Tabata single skips
60 rest

Metcon (AMRAP – Rounds and Reps)


Teams of 2

25 min Amrap
Partner 1 :
400m Row
Partner 2:
Amrap
6 DB Alt Lunges @2×15/7.5kg
12 DB HPC
30 Dubz

Switch when partner completes the row (cont. where partner left off). Scored by total rds completed of the amrap.

Read more

Saturday Partner WOD

CrossFit Inventive – CrossFit


Warm-up


10 Round Tabata x 2 sets each of:
(20 seconds work followed by 10 seconds rest = 1 set)
– Single-Arm Plank
– Alternating Lunges
– Side Plank
– Air Squats
– Hollow Rock Hold
– Plank Shoulder Taps
– V-sits
– Bear Crawl
– Frog Jumps
– Wall Climbs
Rest 1 minute and Repeat.
——–
Go through Dumbbell Movemnets

Metcon (Time)


Teams of 2

400m Run (Together)
100 ALT DB Hang Power Snatches
300m KB-Farmers Carry@2×24/16kg
80 ALT DB Power Cleans
400m Run
60 ALT DB Hang Clean & Jerk
300m KB-Farmers Carry@2×24/16kg
40 Lateral Burpee Over Dumbbell
400m Run
RX=1 x22.5/15kg Dumbbell

Read more

Friday

CrossFit Inventive – CrossFit


Warm-up


60 seconds Bike/Ski/Row
1 lap walking lunge steps
1 lap High knees
1 lap butt kicks
1 Quad pulls
1 Triple leg ext walk
1 walking hamstring stretch
3 x 30 sec Box Hamstring stretch with KB.
————-
3 sets:
5 x single leg box squat each side.
————

Metcon (4 Rounds for time)


4 Rounds:
20 Burpee Box Jump Overs (24/20)
10 Sand Bag Thrusters @15kg

*Rest 3 mins between rounds*

Read more

Thursday

CrossFit Inventive – CrossFit


Warm-up


20 scorpions front back
30 sec lower back/hipflexor
30 sec glute stretch
30 Green banded SLDL
2 Sets Lateral crab walks + 20 glute bridges
—-
Barbell
10 x SLDL
10 x Bent over row
5 x Power clean
5 x hang power clean
——

Deadlift (Volume & Strength Reps. )


Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 90%
*Set 6 – 5 reps @ 75%

Build up to 50% and start together.
Record heavest double.

Metcon (AMRAP – Rounds and Reps)


8 minute amrap:
Complex:
3 x Deadlifts + 2 x Hang Power Clean @60/40kg
2 x Lateral Bar Burpees
*Increase the burpees by 2 reps at the completion of each complex.

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Conditioning

CrossFit Inventive – Pure Conditioning


Metcon (No Measure)


5 Rounds:
1 Min Max Cal Row
1 Min DB Push Press @2×10/5kg
1 Min Max Cal Ski-erg
1 Min Wallball @9/6kg
1 Min Max Cal Assault bike
1 min rest
*Score total reps for each 5 minute block.
* Each Cal is 1 rep.

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Olympic Lifting

CrossFit Inventive – Olympic Weightlifting


Warm-up

Pausing Snatch Pull (5 sets 2 reps)


Set 1 @80%
Set 2 @58%
Set 3-5 @90%
Pause 2 seconds above the knee, guiding the bar to the hip creese and aggressively reaching triple ext.

1 Snatch Pull + 1 Low Hang Power Snatch (On every 90 sec x 7 sets)


Build over the course of the 7 sets were possible maintaining good form and focusing on consistent contact out of the hips.

Snatch (1 rep on every 10 seconds x 10 sets)


Snatch Conditioning.
This can be power or squat.
Choose a WOD weight
35/25kg
42.5/30kg
50/35kg
60/40kg

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Gymnastics

CrossFit Inventive – Gymnastics


Warm-up


Wrist stretch x 30 seconds front back
Twisted Cross x 30 each side
30 sec puppy dog pose
20m High bum bear crawl
10 Banded RDL’s each side
10 banded pres
10 HRPU slow/fast
40 Alt Plank shoulder taps
———–

Every 30 seconds, for 3 minutes (6 sets) of:
Push-Up with 8″ Deficit x 3 reps @ 30X0

Every 15 seconds, for 3 minutes (12 sets) of:
Dynamic Push-Ups on Floor x 3 reps
*Scale to box or wall.
*Be as explosive as possible and do not pause between reps.
—————–

Metcon (No Measure)


EMOM for 6 minutes (3 sets) of:
Interval 1 – Back-To-Wall Handstand Marching x 30 reps
Interval 2 – Kick-Up to Handstand on Wall (with hands turned out) x 6 reps
*Put your feet together before making contact with the wall. Make contact with the wall as soft as possible.

Metcon (No Measure)


For 6 minutes
Handstand Walk x max distance
*Scale to assisted handstand walk
*Focus On Head stand balance

Metcon (2 Rounds for time)


Gymnastics bar conditioning:
In minimal time:
3 Bar muscle-ups
6 C2B Pull-ups
9 Pull-ups
12 T2B
2 mins rest
Repeat

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Pure Conditioning

CrossFit Inventive – Pure Conditioning


Metcon (No Measure)


WOD AVAILABLE ON ARRIVAL

SEE YOU ALL SOON

🙂

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Tuesday

CrossFit Inventive – CrossFit


Warm-up


60 sec couch stretch each side
2 x 30 sec T-Spine stretch
———
PVC:
pass throughs x 20
pass arounds x 10 each way
OHS x 10
Sotts press x 10
Drop snatch x 10
——–
2 sets:
10m each side Over head Kettlebell walk
10m each side Bottoms up KB Carry
10m each side KB Front rack alt lunge
Strength:

Overhead Squat ( 3 reps On every 90 sec x 4 sets)


Choose own weight.
**Scale to Front Squat if need be.
**Increase weight on both movements if possible.

Then immediately into:

Front Rack Lunge (8 reps On every 90 seconds x 4 sets)


Choose own weight

*Scale to reverse lunges if need be.

Metcon (Time)


4 rounds for time:
10 x Dumbbell Alt Box step-ups @1x 22.5/15kg
10 x Burpee pull-ups

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accessory

CrossFit Inventive – Bullet Proof


Warm-up


Red banded warm-up drills
Banded Glute activation drills.

Metcon (No Measure)


Two sets of:
30 Second Under hand Grip Hang from Pull-Up Bar
Rest 15 seconds
Dive Bomber Push-Ups x 10 reps
Rest 15 seconds
Bottom’s Up Kettlebell Press x 5 reps each side
Rest 15 seconds
Kettlebell Cossack Squat x 8 reps each leg
Rest 15 seconds
GHD Hip Extension x 8 reps

Metcon (No Measure)


Every minute, on the minute, for 16 minutes (4 sets) of:
Minute 1 – 30 sec Hand stand hold
Minute 2 – 15 Banded Overhead Triceps Extensions
Minute 3 – 10 Single KB Bent over row
Minute 4 – 40M Foot Farmer’s Carry with Heavy Kettlebells

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Monday

CrossFit Inventive – CrossFit


Warm-up


Green banded shoulder mobility

3 rounds:
10 x Red banded pass throughs in squat position
5 x windmills each side
5 x DB Strict press each side
5 x DB ALT Reverse Lunge steps
10 x Slow calf pumps

Push Jerk (0nE 90 x 2 reps (5 sets)


2 second pause on dip and the catch.

Find a starting weight the allows you to perform sound mechanics and hold the pause in the key positions. This is more about technique, not weight.

Metcon (4 Rounds for time)


On every 4 minutes (x 4 sets)
50 Double unders
10 x Clean & Jerk @70/50kg

*Add 25 Double unders each set.

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Partner WOD

CrossFit Inventive – CrossFit


Metcon (Time)


PARTNER FILTHY FIFTY

FOR TIME:
50 BOX JUMPS@24/20
50 JUMPING PULL-UPS
50 KBS 24/16KG
50 PUSH-UPS
50 ALT LUNGES
800M RUN
50 T2B
50 (SA) DUMBBELL PUSH PRESS @1X22.5/15KG
50 BURPEES
50 KB-GOBLET SQUATS @24/16KG
50 WALLBALL @9/6KG

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Friday

CrossFit Inventive – CrossFit


Warm-up


1 carpark run
1 lap walking leg swings
1 lap high knees
1 lap butt kicks
2 laps lateral skips
————-
15 min emom:
1- 5 inchworm
2- 7 ring rows
3- 30 sec row

Bradley (Time)


10 Rounds for time of:
100m Sprint
10 Pull-ups
100m Sprint
10 Burpees
Rest 30 seconds
In honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed on January 3, 2010
To learn more about Bradley click here

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Thursday

CrossFit Inventive – CrossFit


Warm-up


60 sec row/ski/bike
x 2 sets.
——–
1 lap inchworm-spiderman lunge-knee high pull
1 lap walking lunge with rotation
1 lap quad pulls
1 lap single leg broad jumps
1 lap broad jumps
——–
2 laps crab walks
2 laps high knees
20 glute bridges
——-
3 sets:
with partner 1:1
6 x Plate loaded Good mornings 3 sec pause
20 sec weighted Superman hold
——

Metcon (3 Rounds for weight)


5 rounds
EMOM:
Odd: 15 Alt DB snatch @2×22.5/15kg
Even: 10 SDHP
Rest 2 mins
5 Rounds
EMOM:
Odd: 10 Box Jumps @30/24 inch
Even: 8 x Sumo Deadlifts
Rest 2 mins
5 Rounds
EMOM:
Odd: 15 Russian KBS @34/24kg
Even: 5 Deadlifts

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Conditioning

CrossFit Inventive – Pure Conditioning


Metcon (No Measure)


Partner WOD
Running clock
mins 0:00-5:00
Max Metres row/ski
mins 5:00-12:00 amrap x 7 mins:
8 linked armed sit-ups
8 Lateral burpee over partner (4E)
18 alt plank hand taps
mins 12:00-17:00 (5 mins)
Max Metres row/ski
mins 17:00-24:00 amrap x 7 mins
Relay 100m run + 5 wallball@9/6kg
24:00-30:00 (6 mins)
Max Metres row/ski

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Olympic Lifting

CrossFit Inventive – Olympic Weightlifting


Warm-up


Couch Stretch x 60 seconds per leg
Banded Lat Stretch x 60 seconds per arm
Walking Lunges with rotation
Walking spiderman lunge with knee high pulls

Then:

Barbell Complex x 2 sets:
Muscle Clean from Hang x 3
Muscle Clean from Mid-Shin x 3
Front Squat x 3
Tall Squat Cleans x 3
Push Jerk x 3
30 rest if needed
—————-
Strength:

Muscle Clean (7 min emom x 1 rep)


Build or stay at same weight throughout.

Hang Clean + Clean + Jerk (On every 90 seconds x 8 sets)


Start @60% of your 1RM Clean.

Clean (IN 6 MINS: 3 Attempts only @1RM)

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Gymnastics

CrossFit Inventive – Gymnastics


Warm-up


Red band:
20 Nose bridges
10 Forward Pulls each side
30 Tricep ext
20 Lat pullsdowns
10 RDL’s each side
—–
10 x scap pull-ups
20 sec hollow hang
10 x kipping swings
—–
L-Ring Holds
20 seconds On
40 seconds Off
——

Metcon (No Measure)


Ring Muscle up progressions

(3 sets) of:
Interval 1 – Full Support Hold on Rings x 15-20 seconds
Interval 2 – Catch Position Hold x 10 seconds (accumulate time if necessary)
Interval 3 – Ring Dip Negatives x 4 reps @ 30A1
*Attempt to descend to the deepest part of the dip you can still control without falling off the rings.

Followed by. . .

(3 sets) of:
Interval 1 – False Grip Static Hang x 10 seconds (accumulate time if necessary)
Interval 2 – Ring Pull-Ups Scaled x 4-5 reps (with or without false grip)
Interval 3 – Squatted Muscle-Up Transition x 4-5 reps
*The squatted muscle-up transitions are the transition only. Shoulders should be as near to the rings as possible for the duration of the reps (no pull-up nor dip)
**Keep this movement slow and controlled. There should be no point in the movement that you feel you are utilizing momentum, and there should be no part of the movement that feels like you “drop” into a position.

Metcon (Time)


Gymnastics Conditioning
4 sets of this Complex:
5 T2B
1 Bar muscle-up
3 T2B
1 Bar muscle-up
Rest as needed to go unbroken.

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Accessory Strength

CrossFit Inventive – Bullet Proof


Warm-up


3 sets: (use moderate weight for all three exercises)
10 x Single Kettlebell goblet squats
5 x Single leg Kettlebell SLDL each side
10 x Single Kettlebell Russian Swing

Metcon (Weight)


4 sets:
Aim to do the 4 movements unbroken:
8 Double Russian KBS
8 Double KB- Front Rack Front squats
8 Double KB- Bent over rows
8 Double KB- Front Rack Alt Cossack squats.
2 mins rest

Metcon (No Measure)


Super Set:
15-10-5 reps of:
Dumbbell Hammer curls@AHAP
with 20 Box dips after each set of Hammer Curls
90 rest

Metcon (No Measure)


MIDLINE
Waterfall through:
4 sets:
15 GHD SIT-UPS
30 PLATE TWIST@20/10KG
60 SEC PLANK HOLD
30 REST

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Tuesday

CrossFit Inventive – CrossFit


Warm-up


30 red banded pull aparts
20 red banded pass throughs
Red banded overhead walking lunges x 2 laps

2 sets:
Single-Arm Kettlebell Push Press (left) x 6 reps
Single-Arm Kettlebell Push Press (right) x 6 reps
1 wall walk

into:

2 sets:
Overhead Alternating Reverse Lunges (left) x 6 steps
Overhead Alternating Reverse Lunges (right) x 6 steps
Handstand hold with 10 sec hold
——————
Strength:

Push Press (3 reps On every 90 seconds x 5 sets.)


Build up and complete the 5 sets at the same weight. Make it a challenging weight that you can perform the movement with GOOD mechanics.
No push jerks and not a weight were your failing reps.

Metcon (No Measure)


16 minute EMOM: (4 sets)
Min 1 – 40 sec Cal Assault Bike
Min 2 – 40 sec Double-Unders
Min 3 – 40 sec HSPU
Min 4 – 100m recovery run

*Break into even groups.
* Assault bike must be used first, add rower in for bigger groups.
*Keep floor clear as possible for Dubz.
*Move fats between sets and make sure to start on the minute. Assault bike isn’t a bludge station. Recovery run is you breather.

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Monday

CrossFit Inventive – CrossFit


Warm-up


60 sec couch stretch each side
30 sec spiderman lunge with internal/external rotation
10 x squat with alternating thoracic rotation
5 x inchworm 1 push-up
——–
Banded Crab walk 2 laps each way
20 double leg banded glute bridges
——–
Forearm/wrist stretches
——–
Strength:

Front Squat (From the floor. 1 squat clean + 3 front squats)


5 Sets:
1 Squat clean +
3 Front Squats
(4 reps total)
Build up to roughly 55-60% for set 1 of 5, aiming to finish @70% of your 1RM Front squat.
No more then 90 sec rest between your working sets.
Record last set.

Metcon (3 Rounds for time)


3 Sets:
500/350m Row
8 squat cleans @80/55kg
2 mins rest after each set.
Bigger groups go as soon as possible if the rest period goes over 2 mins.

Go in waives depending on Group sizes.

Score total time each set.
Scale weights as needed.

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Conditioning

CrossFit Inventive – Pure Conditioning


Metcon (No Measure)


30 MIN AMRAP:
50M SLED PULL @AHAP
15/10 CAL SKI ERG
10M HANDSTAND WALK
OR 40M BEAR CRAWL
15/10 CAL ASSAULT BIKE

*DOESN’T MATTER WHERE YOU START, CYCLE THROUGH THE LIST IN ITS ORDER.

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Partner WOD

CrossFit Inventive – CrossFit


Metcon (Time)


Get ready to run again!

Buy In:
100 Push-ups

Then:

“Partner Frelen”
(Double the reps. Share workload evenly)
42 – 30 – 18
Thrusters 42.5/30kg
Kettlebell Swings 24/16kg
Pull ups
Complete 400 meter run after each round.

Then:

Buy out:
100 Air squats

*Share workload evenly throughout.

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Friday

CrossFit Inventive – CrossFit


Warm-up


Green banded shoulder mobility stretches

30 red banded pull-aparts
20 pass throughs

3 rounds: (mod weight)
8 Dumbbell Alt snatch
5 HRPU
8 Dumbbell Alt C&J
3 inchworm no push-up

Running drills:
2 laps high knees
2 laps butt kicks
2 laps side skips
2 laps high knee pulls
2 laps quad pulls
2 laps open/close gate
40 calf pumps
—————–
Go through Ground to overhead barbell movements

Metcon (8 Rounds for time)


Every 4 mins for 32 minutes complete: (8 sets)
200m Run
8 Ground to over head 60/40
10 Lateral bar burpee

Record time each round if you wish.

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Thursday

CrossFit Inventive – CrossFit


Warm-up


3 sets:
3 inchworm 1 push up
10 scorpions
8 air squats
8 Plyo spiderman lunges
—————-
30 Green banded SLDL + 60 sec plank hold
2 laps banded crab walk
10 single leg glute bridges each side
10 double leg glute bridges
————–
Strength:

Deadlift (3 x 8 Touch and Go 2 mins rest.)


Build with 3-4 sets prior to your working sets.

Working sets:
Set 1 @70%
Set 2- @75%
Set 3 @ 77.5%
Lets make the past two deadlifts drop res set cycle reps feel easy with 3 sets of 8 reps TNG!

Metcon (AMRAP – Reps)


7 min amrap:
Max Wallball @9/6kg
On every minute stop and do 5 Deadlifts @102.5/70kg

*Start first minute with 5 deadlifts.
*Record wallball reps.

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Conditioning

CrossFit Inventive – Pure Conditioning


Warm-up


Partner Warm-up:
PA:
5 HRPU
5 KBS (light)
PB, planking then swap.
PA:
5 Burpee no clap
5 KB-SDHP
PB planking then swap
PA:
10 cal row
10 K2E
PB holding a static wall squat then swap.

Metcon (Time)


Partner WOD:
For time:
100 cal Row/Ski
90 Linked feet syncro sit-ups
80 KBS@24/16kg
70 Cal Row/Ski
60 Burpee 2 target
50 KB-DDHP @24/16kg
40 Cal Row/Ski
30 K2E
20m Bear crawl each
10 Cal Row/Ski

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Olympic Lifting

CrossFit Inventive – Olympic Weightlifting


Warm-up


Stretch:
2 min frog
30 sec couch each side
30 sec twisted cross each side
————-
10 alternating squat to T-spine rotaions
—————
20m banded crab walk each way
————–
30 Green banded SLDL
————-
Barbell:
3 snatch pulls
3 muscle snatch
3 power snatch
3 OHS
3 Snatch balance
3 squat snatch

Muscle Snatch (7 min emom x 1 rep)


The goal her is to stay light and improve mechanics and strengthen the turn over of thew snatch. The better we execute the muscle snatch, the better we execute the power and squat snatch.
*Focus on aggressive ext at the hips, bar out of the hips and high elbows. Punch the bar to the ceiling.
No re bend of the knees

1 x Power Snatch + 1 x Overhead Squat + 1 x Squat Snatch (0n every 90 sec x 7 sets)


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

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Gymnastics

CrossFit Inventive – Gymnastics


Metcon (No Measure)


Pistol Squat Warm up & Progressions:

One set of:
Kettlebell Ankle Mobility Hold x 30 seconds (each ankle)

Followed by. . .
2 sets each leg
Ring assisted pistol squat (right leg) x 5 reps
Ring assisted pistol squat (left leg) x 5 reps

Followed by—

3 Sets of:
Bench or Box assisted Pistols x 5 reps each side.

Followed by….

6 min emom pistol squats:
Alternate for 20-30 seconds in each minute.
Use an abmat to elevate your heal. Use a kettlebell or light weight plate in your hands to counter-balance your body weight.

*Scale to Single banded assisted pistol squats each minute. Band will provide just enough stability to make you work hard in the eccentric and Concentric phase of the squat.

Metcon (No Measure)


Every minute, on the minute, for 6 minutes (6 sets) of:
Chest-To-Bar Pull-Up Negative x 6 reps @ 40A0 (A=assist)
*Start with feet on a box elevating your chest to the bar then release your feet, attempting the tempo negative.

*If this is a weakness for you, you may opt to start with your chin above the bar rather than your chest to the bar.

Metcon (No Measure)


Core & Accessory

Every minute, on the minute, for 3 minutes (3 sets) of:
L-Sit Lifts on Box x 15 reps

Followed by. . .

Every minute, on the minute, for 2 minutes (2 sets) of:
Banded Two-Handed Triceps Extensions x 30 reps

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Tuesday

CrossFit Inventive – CrossFit


Warm-up


50 red banded pull-aparts
20 pass throughs
Hip function:
2 laps of walking quad pulls
2 laps of walking high knee pulls
2 laps open close gate
2 laps of alt walking lunges
40 calf pumps
———–
3 sets:
working on todays Dumbbell movements with light weight.
6 alternating DB hang split lunges
5 scap pulls
6 alternating DB hang split clean & jerk
5 HRPU

Metcon (Weight)


Super Set x 3 sets.
10 x Double Dumbbell Floor Press @AHAP
Then:
Accumulate 30 seconds of L-ring hold.
90 rest.
*Chose own weight for Dumbbell floor press. Aim to use the same weight for the 3 working sets.

Metcon (Time)


Modified CFG “Split Triplet”
5 rounds for time:
5 strict pull-ups
50 Double unders
10 x Single Arm DB Hang Split Snatches @1 x22.5/15kg
10 x Single Arm DB Hang Clean Split Jerks. @1 x22.5/15kg
15 minute cap
*If anyone is having trouble with the movement or cant split feet for injury reasons then:
*Scale to Alt DB Hang Snatches
*Scale to Alt DB Hang clean & Jerk

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Accessory Strength

CrossFit Inventive – Bullet Proof


Warm-up


50 green banded SLDL
30 BANDED GLUTE BRIDGES
————–
Tabata 20/10
static squat hold
Mountain Climbers
————-

Metcon (No Measure)


3 Sets:
7 Pausing waiter squats (left)
14 Hollow rocks
7 Pausing waiter squats(Right)
14 Hollow rocks
20m single arm overhead Dumbbell carry each arm @AHAP
*Use a kettlebell for waiters squat @16/12kg – 2 sec pause in bottom of each squat.

Metcon (No Measure)


In each 2 minute block x 4 sets of each, rotate between:
Station A) 15 GHD sit-ups
Station B) 15 Double KB Bent Over Rows @AHAP
Station C) Elevated stationary split lunge x 10 each side ( front foot on 20kg plate, back foot on floor.

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