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Todays Workout

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

Read more

Pure Conditioning

CrossFit Inventive – Pure Conditioning


Metcon (No Measure)


Partner WOD
3 Rounds:
20/15 Cal Row each
20 Burpee Box jump overs each
20/15 Cal Bike Each
200m Run Each
20/15 Cal Ski

Read more

Olympic Lifting

CrossFit Inventive – Olympic Weightlifting


Warm-up


Medball T-Spine stretch 3 x 30 sec 15 rest
Twisted Cross 30 sec E/S
30 sec Lower back/Hipflexor E/S
60 sec Frog stretch
————-
PVC:
10 pass throughs
10 pass arounds
10 OHS
10 Snatch Balance
———-

Snatch Balance (8 MIN EMOM x 1 rep From The rig)

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


Build to a mod to heavy weight acheivable weight. This is tech nique based.

Snatch (12 mins to build to a heavy but safe tripple. )


Can be drop and reset once during the three reps if need Be. Only minimal rest after the drop.

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Wednesday

CrossFit Inventive – CrossFit


Warm-up


Red Banded:
20 Pull aparts
10 pass Throughs
10 Press each side
10 Scap pullss
10 Kipping swings
20 Green banded SLDL
20 banded Glute Bridges
40 calf pumps
—————
Strength:

Push Press (12 mins to Establish a 10RM )


It may be helpful to follow the following waqrm-up sets when building:
Empty Bar 10 reps
then 4-6 sets max of 5-6 reps thewn 2-3 attempts at 10RM.
Make there are NO Push Jerks!

“Opening Day” (Time)


21-15-9
Wallball @9/6kg
Pull-ups
Thrusters @43/30kg
Box Jumps @24/20inch
Kettlebell Swings @24/16kg

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CrossFit

CrossFit Inventive – CrossFit


Warm-up


10 forward/lateral leg swings E/S
1 lap inchworm 1 push-up
1 lap spiderman lunge
2 laps high knees
2 laps Butt kicks
2 laps High knees
2 laps bear crawl
————–
50 calf pumps
30 sec calf stretch E/S
20 Banded Glute bridges
10 Single legged Glute bridges E/S (no band)
————
Midline:
10 V-sits
40 ankle taps
10 Hollow rocks
40 Elbow knee cycles
60 rest & Repeat
———

Metcon (5 Rounds for distance)


5 Rounds:
AMRAP 4 mins:
30/20 cal Row
20/14 Cal Bike
AMRAP 10m Shuttle run

4 minutes rest between rounds.

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Bullet Proof

CrossFit Inventive – Bullet Proof


Warm-up


20 scorpions front/back
30 sec lower back/hipflexor
5 inchworm no push-up
40 claf pumps
————
3 sets:
5 strict knee raises
5 KBS Mod weight
5 Goblet squats
100m run (4th drain)

Metcon (No Measure)


Odd Object
4 Sets:
50m Double KB Front Rack Carry @2×24/16kg
10 Deadball to Shoulder
50m Sled Pull @AHAP
Increase sled pull weight each set if need be.
2 mins rest

Metcon (Weight)


4 Sets:
21 Banded Russian KBS @16/12kg
Purple or or double red bands
7 Renegade rows
1 Renegade = push up, right arm row, left arm row
Choose own DB weight.
2 mins rest.

Metcon (No Measure)


Finisher:
Accumulate 2 minutes of hanging Knee raise.
Use any grip, keep knees up above hip height.

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Monday

CrossFit Inventive – CrossFit


Warm-up


2 min Frog Stretch
60 sec Ankle mobility each side
—–
3 rounds:
5 KB-Goblet Squats
5 Single leg KB- SLDL E/S
5 Scap pulls
5 Ring Rows

Back Squat (5RM )


5 Reps @50%
4 Reps @60%
3 reps @70%
1 Rep @75%
1 Rep @ 80%
Then Build to heavy 5 RM
Aim here is to get a feel for the 75 & 80% singles then hit the 5RM around that 70-80% mark if possible.

Metcon (Time)


7 Rounds:
5 Strict Chest to bar Pull-ups
6 OHS @52.5/38.5kg
7 Power Cleans @52.5/38.5kg
**Substitute OHS with Front Squat if need be.

Metcon (Time)


7 Rounds:
5 Strict Pull-ups
6 OHS @40/30kg
15 Deadlifts @40/30kg

Read more

Pure Conditioning

CrossFit Inventive – Pure Conditioning


Metcon (No Measure)


Partner WOD Round For Round:
1-2-3-4 minute Row for Max Metres each
Then:
4-3-2-1 minutes Bike for Max Metres each

Read more

Partner WOD

CrossFit Inventive – CrossFit


Warm-up


Partner Warm-up
20 Scorpions Front/back
30 Sec Lower back/Hipflexor E/S
30 Sec Glute stretch E/S
10 HRPU
20 Alt Shoulder Taps
——————
40 Cal Row/Ski Rotate in lots of 10 cals
Then:
P1: 30 Green banded SLDL
P2: 30 Banded Glute Bridges
-Swap-

——————-

Metcon (Time)


3 Sets:

Go Round For Round with partner & Share workload on Row/Ski evenly.
10 Rounds of:
3 Deadlift @60/40kg
6 Push-ups
9 Air Squats
Then:
60 Cal Row/Ski

Read more

Friday

CrossFit Inventive – CrossFit


Warm-up


Mobility:
Frog 60 sec
Couch 60 sec E/S
Green banded Ankle 30 E/S
——–
Activation:
2 rounds:
100m Run (4th drain)
10 Lateral Box Step-ups E/S
10 PVC Pass throughs
10 PVC Pipe OHS
——–
Barbell:
10 wrist roations
5 Front squats
3 Power snatch
3 OHS
3 squat snatch
——–

Front Squat (EMOM Waves)


Mins:
0- 1 @75%
1- 1@80%
2- 1@87.5%

3- 1@80%
4- 1@87.5%
5- 1@90%

6- 1@87.5%
7- 1@90%
8- 1@92.5%

Aim to finish 2.5kg on last weeks performance.
Record heaviest single.

Metcon (Time)


For Time
3 rounds:
7 Squat Snatch @42.5/30kg
7 T2B
7 Box Jump Overs @24/20 inch

400m Run

3 Rounds:
7 Squat Snatch @42.5/30kg
7 T2B
7 Box Jump Overs @24/20 inch

400m Run

3 Rounds:
7 Squat Snatch @42.5/30kg
7 T2B
7 Box Jump Overs @24/20 inch

(20 min cap)

*Power snatch if you cannot squat snatch or reduce load or use empty bar and focus on Squat snatch.

Read more

Thursday

CrossFit Inventive – CrossFit


Warm-up


FROG STRETCH X 2 MINS
COUCH STRETCH X 60 SEC E/S
TWISTED CROSS 30 SEC E/S
30 SEC LOWER BACK/HIPFLEXOR E/S
—————
30 GREEN BANDED SLDL
4 LAPS BANDED GLUTE BRIDGES + 10 BANDED GLUTE BRIDGES
————-
MIDLINE:
AIM TO DO THIS CONTINOUES
30 SEC HOLLOW HOLD
30 SEC SUPERMAN HOLD
30 SEC HOLLOW ROCKS
30 SEC PLANK
—————-

Metcon (No Measure)


Teams of 3:
Each Perform EMOM style relay:
Mins 0-2 complete 18/12 Cal Row Each
Rest minute 3-4
Mins 4-6 complete 25/18 Cal Row Each
Rest minutes 6-7
Mins 8-10 complete 18/12 Cal Row Each
*IF THIS OVERLAPS YOU WILL CUT INTO YOU 1 MINUTE REST PERIODS. ITS ONLY 3 ROWS EACH SO GO HARD OUT!
*Team Transitions Need to be fast so that you can reset the rower and GO on EVERY MINUTE!
* ONE TEAM MEMER CAN BE READY TO RESET THE MONITOR FOR YOU WHILE YOU STRAP IN.
*DONT PULL THE FEET STRAPS TO TIGHT SO YOU CAN MAKE A FAST TRANSITION IN AND OUT OF THE PEDDLES.

Metcon (No Measure)


On every 4 mins x 5 sets:
200m Run
10 Sumo Deadlift high Pulls @42.5/30KG
6 Kipping HSPU’s

*Increase By 1 HSPU Each Round.

*Scale by adding no more HSPU each round, stay at 6 or reduce to 3-6 reps per round.
*Scale further to Double Dumbbell Seated Strict Press

Read more

Conditioning

CrossFit Inventive – Pure Conditioning


Metcon (No Measure)


Teams of 3
For Time:
150 Cal Bike
150 Deadball Burpee Box Overs 30 Inch Box
150 Cal Ski
15 Rope Climbs (5 Each)

*No jump required over box, just climb.

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Wednesday

CrossFit Inventive – CrossFit


Warm-up


90 sec frog stretch
30 sec Quad stretch (knee on abmat holding foot)
30 sec spiderman lunge hold E/S
20 scorpions Front/Back
30 sec lower back hipflexor E/S
——————
Activation
20 re banded pull aparts
10 pass throughs
10 press E/S
60 sec Row/Ski
—————
Barbell:
Pausing push press x 3
Push press x 3

Push Press (1 Pausing Push Press + 1 Push Press)


3-5 Building sets Max, followed by 4 sets of this complex:
Set 1@60%
set 2 @65%
set 3 & 4 @70%
2 second pause in the dip of the pausing push press, followed by a normal push press.
The goal is to stay strong, keep vertical, heels down and elbows up.

Metcon (4 Rounds for time)


On every 4:00 x 4 Rounds
20/15 Cal Row/Ski
40 Double unders
7 Front Squats @92.5/65kg
* The barbell comes from the floor. Aim to squat clean the first rep.
Scale:
30 sec Double under practice
or 60 singles.

Read more

Olympic Lifting

CrossFit Inventive – Olympic Weightlifting


Warm-up


Couch stretch 60 E/S
Glute Stretch 30 each side
Spiderman lunge 30 E/S
30 Sec wrist/forearm Front/Back
30 sec Puppy dog pose
—————–
Barbell:
5 Good Mornings
10 wrist rotations
5 High Hang muscle cleans
5 Front squats
5 Power clean
5 hang power clean
————
3 Pause HPC
3 Hang PC
Then 1 x Pause Hang Power + 1 Hang Power
—————

Hang Power Clean (Pausing Hang Power clean + Hang Power Clean)


On every 90 sec x 7 sets:
Pause 2 sec on top of the knees
Pause 3 sec in the catch
Stand to full ext and complete 1 hang power clean.
Start light and build to a moderate weight.

Hang Clean (10 MINS ONLY TO BUILD TO A HEAVY/SAFE)


THIS CAN BE HANG POWER OR HANG SQUAT CLEAN.

Metcon (No Measure)


Power Clean Cycling:
2 Rounds:
20 seconds max Reps @50/35kg
Rest 40 sec
30 Seconds Max reps @60/40kg
Rest 30 seconds
40 Seconds Max reps @70/47.5kg
Rest 1:20

Read more

Tuesday

CrossFit Inventive – CrossFit


Warm-up


60 sec Frog stretch
60 sec couch stretch each side
30 sec twisted cross each side
wrist stretch 30 sec
60 sec banded ankle mobility each side
—————–
10 scap pulls
20 banded pull aparts
10 Hollow rocks
20 pass throughs
10 Kipping swings
20 sec HS Hold
—————

Back Squat (back squat waves)


Set 1: 80% x 4 reps
Set 2: 85% x 3 reps
Set 3: 90% x 1 rep

Set 4: 4 @85% x 4 reps
Set 5: 3 @90% x 3 reps
Set 6: 1 @95% x 1 rep

90 sec-2 mins rest between working sets.

Metcon (Time)


3 Rounds:
12 bar Facing Burpees
18 Chest to bar Pull-ups

Into…
3 Rounds:
12 Double Dumbbell Power Snatch @2×22.5/15kg
18/12 cal Bike

Into….
1 Round:
21 Devils Press @ 2x 22.5/15kg

Read more

Bullet Proof

CrossFit Inventive – Bullet Proof


Warm-up


15 sec plank
15 sec aside plank E/S
15 Rest
30 Alt shoulder taps
15 Scap depressions in push-up position
Rest 15 sec
10 HRPU slown down up fast
10 alt mountain climbers
————

Metcon (No Measure)


3 Sets:
10 Slow Ring Mountain Climbers
30 Sec Ring Plank Hold
(1:1 with partner)

Scale to 20 hands on floor mountain climbers
30 sec plank hold

Metcon (No Measure)


Odd Object Conditioning:
3 Rounds:
25M Deadball Carry Forward
25M Deadball Carry Backwards
12 Deadball Squats
25M Deadball Carry Forwards
25M Deadball Carry Backwards
*Deadball WEIGHT=@AHAP
*CARRY & SQUAT BALL @STOMACH LEVEL

()

Read more

Pure Conditioning

CrossFit Inventive – Pure Conditioning


Warm-up

Metcon (Time)


Teams of 3
75/50 cal Row
75 Alt DB Snatch @1×22.5/15kg
75 Wallball @9/6kg
75/50 Cal Row
60 Alt DB Snatch
60 Wallball
75/50 Cal Row
45 Alt DB Snatch
45 Wallball
75/50 Cal Row
30 Alt Db Snatch
30 Wallball
75/50 Cal Row

Read more

CrossFit

CrossFit Inventive – CrossFit


Warm-up


“We are what we repeatedly do. Excellence then, is not an act, but a habit”
-Aristotle-

Green banded shoulder mobility
Glute stretch 30 E/S
30 sec spiderman lunge E/S
————–
Activation:
15 wall squats
200m row/ski/400m bike
20 x Overhead plate rotations (10 each direction)

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


Set 1: 65%
Set 2: 70%
Set 3-5 Build to heavy.
*3 power cleans don’t have to be completely unbroken if you wish.

Metcon (Time)


3 Rounds:
20 Alternating Pistols
10 Power cleans @70/47.5kg
20 Box jump overs @24/20 inch
10 Push Jerks
20 min cap

Clean and Jerk (For percentage purposes ONLY)

Read more

PARTNER WOD

CrossFit Inventive – CrossFit


Warm-up


POST FRIDAY STRETCH:
2 X 30 SEC MED BALL T-SPINE STRETCH 15 REST
30 SEC LOWERBACK/HIPFLEXOR E/S
30 SEC TWISTED CROSS E/S
30 SEC PUPPY DOG POSE
——————-
ACTIVATION:
P1: 30 BANDED GLUTE BRIDGES
P2: 60 SEC ROW
(SWAP)
P1: 40 ALT SHOULDER TAPS
P2: 30 SEC PLANK
(SWAP)
P1: 30 SEC STATIC WALL SQUAT
P2: 30 SEC HOLLOW ROCK HOLD
( SWAP)
————-

Metcon (Time)


10 ROUNDS FOR TIME:
40 CAL ROW/SKI
20 GORILLA BOX JUMPS
10 BURPEE TO 6INCH TARGET

*SHARE WORKLOAD EVENLY THROUGHOUT THE ENTIRE WOD

Read more

Friday

CrossFit Inventive – CrossFit


Warm-up


Comp Train Mindset:
“I’ll either find a way, or I’ll make one”
-Hannibal

2 min Frog stretch

2 Rounds:
5 Kipping Knee raises
5 inchworms
10 Alt spiderman lunge reach outs
15 Glute bridges
20 sec Plank hold

Barbell:
5 Good mornings
10 elbow rotations
5 strict press
5 Front squats
5 Deadlifts
—————-
Strength:

Front Squat (9 min emom % work)


Mins:
0- 1 @75%
1- 1@80%
2- 1@85%

3- 1@80%
4- 1@85%
5- 1@87%

6- 1@85%
7- 1@87%
8- 1@90%

Metcon (AMRAP – Rounds and Reps)


20 min amrap:
1 Deadlift @182.5/130kg
10 T2B
15 Bar Facing Burpees

*Lateral bar burpees if class size is big.
*Scale weight, but keep it challenging. If you go to light you will be doing lots of burpees and T2B

Read more

Thursday

CrossFit Inventive – CrossFit


Warm-up (No Measure)


2 laps banded crab walks + 20 Banded Glute bridges
30 Green banded SLDL

30 sec puppy dog pose
30 sec twisted cross E/S
40 Alternating shoulder taps in Push-up position

60 second plank hold
Rest 30 sec
30 sec side plank each side Unbroken.
Rest 30 sec
30 sec Superman hold
———————-
Strength:

: Hip Thrusters (4 sets 8 reps @AHAP (90 rest between sets))

: Metcon (Time)


For time:
50-40-30-20-10
Russian KBS @24/16
Abmat sit ups

Buy out:
100 Strict Push-ups
(20 min cap)

Read more

Conditioning

CrossFit Inventive – Pure Conditioning


Metcon (No Measure)


With a partner complete:
6 x 500/400m Row efforts each
Starts each round with 10 Deadball over shoulder @AHAP

*Reset rower each set.

Read more

Wednesday

CrossFit Inventive – CrossFit


Warm-up


20 red banded pull aparts
10 pass throughs
10 Press each side
30 sec wrist forearm stretch
30 sec twisted cross stretch each side
10 HRPU down slow/up fast
30 second standing hamstring stretch
15 scap pulls
30 sec Handstand hold
———————
Strength:

Push Press (4 sets 6 reps (90 rest))


No percentages. Build up and complete the 4 sets of 6 reps at the same weight.

Metcon (No Measure)


Strict Gymnastics
15-10-5
Strict Chest to Bar Pull-ups
Strict Deficit HSPU
Into:
5-10-15
Strict pull-ups
Strict HSPU
(5 min time cap on each)

Adjust Volume:
9-6-3
Into:
3-6-9

Scale Deficit to strict HSPU And Strict to kipping HSPU or Box HSPU

Metcon (Time)


Partner WOD
2 rounds for time:
1500m Bike
1200m Row
50 Wallball @9/6kg
20 min cap

Read more

Olympic Lifting

CrossFit Inventive – Olympic Weightlifting


Warm-up

Warm-up


2 x 30 sec on/15 sec off :
Med bal T spine stretch
90 sec Frog stretch
30 sec Lower back/hipflexor E/S

PVC Pass throughs x 10
PVC pas arounds x 10 E/W
Over head squats x 5
Snatch Balance x 5
———

Power Snatch (On every 90 sec x 1 rep ( 7sets) )


3 position:
Snatch deadlift
Snatch Pull
Power Snatch
Keep load light and build to a moderate

Power Snatch (In and 8 min window)


Start light to moderate and aim to to keep weights moderate to heavy with excellent form.

Metcon (Time)


Interval “Randy”
Weight is light and fast @35/25kg
30 sec on 30 sec off for 8 mins
Randy:
75 Power Snatch
*Aim is 10 reps per 30 sec + 5 in the last

Read more

Tuesday

CrossFit Inventive – CrossFit


Warm-up


Green banded Mobility
Couch stretch 60 sec each side
Glute stretch 30 each side
30 sec wrist stretch E/S
30 sec calf stretch E/S + 30 calf pumps
Activation:
10 Red Banded Pass throughs
20 single unders
20 red banded pull aparts
20 Double unders/ scale to singles
10 HRPU
20 single unders
20 Green banded SLDL
20 Double unders/Scale to singles
—————
Strength:

Power Clean (Pausing Power clean + Power clean)


On every 90 sec x 5 sets.
1 x Pausing power clean +
1 x Power clean
2 second pause at knee
2 sec pause in catch
Set 1- 60%
Set 2- 63%
Set 3- 66%
Set 4- 69%
Set 5- 72%
Record 72%
Work percentages of your 1RM Clean.

Clean (For Percentage purposes only)

Zoolander (Time)


3 Rounds:
100 Double Unders
20 Bar facing burpees
10 Power cleans

Round 1: 70/47.5kg
Round 2: 83/61kg
Round 3: 102.5/70kg
20 min cap

Read more

Bullet Proof

CrossFit Inventive – Bullet Proof


Warm-up


12 MIN EMOM:
Min 1- 10 Banded PVC Pipe Hollow pulls
Min 2- 30 sec super man hold
Min 3- 10 Strict Push-ups + 2 shoulder taps

Dumbbell Flat Bench Press (4 sets 15 reps)


Super Set with Bent Over Row

Barbell Row (4 x 10)

Metcon (Weight)


Arnie Press:
4 Sets 10 reps
60-90 seconds rest

Metcon (Weight)


4 x 12
Laying flat bench Dumbbell Tricep Extensions.

Read more

Pure Conditioning

CrossFit Inventive – Pure Conditioning


Metcon (Time)


Partner WOD
For Time:
Cal: Ski-Row-Bike
100
80
60
40
20
(50 minute cap)
Share workload as evenly as possible.
E.G 100 cal ski, 100 cal row, 100 cal bike
80 cal ski, 80 cal row, 80 cal bike
Etc, etc , etc

Read more

MONDAY DAY 1 2020

CrossFit Inventive – CrossFit


Warm-up


Activation:
3 rounds:
60 sec Row
30 sec PVC Pass throughs
20 sec side plank each side
10 PVC OHS

Barbell warm-up:
5 Good Mornings
5 Back squats
5 Strict Press
5 Stiff legged Deadlifts
5 Front squats
————
Strength:

Back Squat (Back Squat Waves:)


SET 1: 4 @70%
SET 2: 3 @75
SET 3: 2 @80

SET 4: 4 @75%
SET 5: 3 @80
SET 6: 2@85%
(20 MINS MAX TO GET THIS DONE)
RECORD HEAVIEST DOUBLE!

Metcon (2 Rounds for reps)


“Grim Reaper”
5 min amrap:
21-15-9 @52/37.5kg
Overhead Squat
T2B

5 mins rest

5 min amrap:
15-12-9 @52/37.5kg
Thrusters
C2B Pull-ups

Read more

Team of 3 WOD

CrossFit Inventive – CrossFit


Warm-up


30 sec twisted cross E/S
30 sec puppy dog pose
30 sec wrist/forearm front & Back
10 Tempo HRPU down slow/up fast
—————–
Team of 3:
Cycle through 3 sets:
P1: carpark run
P2: 2 laps banded crab walk
P3: 15 Green banded SLDL
———-
Barbell:
Each partner cycle through one full barbell set:
5 Deadlift
5 Hang power clean
5 Push jerk.
There are 2 different weights for each half of this WOD.
————–

Metcon (Time)


Teams of 3 (40 min cap)
120 Deadlifts
600m Run
90 Hang Power Clean
600m Run
60 Push Jerk
600m Run

5,000m Bike/Row/Ski

60 Push Jerk
600m Run
90 Hang Power Clean
600m Run
120 Deadlifts

*600m Run: 3 x 200m Relays
1st half barbell: 80/52kg
2nd Half Barbell: 70/47.5kg

Read more

Friday

CrossFit Inventive – CrossFit


Warm-up


15 internal/external red banded rotations
30 red banded pull aparts
10 red banded pass throughs
10 Banded press each side
5 inchworm 1 push up
30 sec spiderman lunge with rotation
30 sec lower back/hipflexor
——————
15 Scap-pulls
Accumulate 60 sec handstand hold.
————–

Strict Ring Pull-ups (5 reps On every 90 sec x 6 sets)


Scale back to pull-up bar strict pul-ups if you cannot pull rings to the top of your chest.
Record total reps over the 6 sets.

Metcon (3 Rounds for reps)


3 x 5 minute amrap’s:

5 strict HSPU
7 Burpee to 20kg plate
14 Alt DB hang Power snatch @22.5/15kg
Rest 2 mins after each set.

*Use old 20kg plates to do burpees on.
* 26 reps per round
Scale:
Add more plates
Or kipping HSPU
Box HSPU
Double KB/DB seated strict press.

2 mins rest between each.

Read more

Thursday

CrossFit Inventive – CrossFit


Warm-up


Couch stretch 60 sec each side
Spiderman lunge 30 sec E/S
Calf stretch 30 sec E/S
30 slow calf pumps
—————
3 rounds:
20m Overhead DB walk (10m E/W)
20m walking lunges (body weight)
————-
Barbell:
3 power cleans
3 Front squats
3 squat cleans
5 Push press
5 push jerk
3 spilt jerk
Then:
3 clean & Jerk
Todays C&J can be power or squat clean with push jerk or split jerk.
Your choice.
————–

Clean and Jerk (12 mins to build to a heavy Triple)


12 minutes to build to a heavy but safe triple TNG Clean & Jerk
Start with an empty bar on the 0:00. Aim to use the whole 12 mins.
Record heaviest successful triple.
(Triple = 3 x TNG)

Jack (AMRAP – Rounds and Reps)


20-Minute AMRAP of:
10 Push Press, 115#
10 Kettlebell Swings, 53#
10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
RX weight:
Barbell= 52/35kg
KBS= 24/16kg
Box jump= 24/20 inch

Read more

Happy New Year!!!

CrossFit Inventive – CrossFit


Warm-up


60 second couch stretch E/S
4 laps banded crab walks
30 green banded SLDL
———–
3 rounds:
100m run
3 inchworm 1 push up
5 wall squats
10 Hollow rocks
20 sec superman hold
10 slow calf pumps squeezing heals into the ground!
—————–
WOD Set up.

Metcon (Time)


Partner WOD
2 rounds for time:
300 Double unders
50 Dumbbell Burpee Box Step Over @24/20inch
50 T2B/K2E
1000m Run (together)

Double Dumbbell weight= 2 x 22.5/15kg
Please do not drop dumbbells on the boxes, start and finish with them on the floor!!!!!!

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Monday

CrossFit Inventive – CrossFit


Warm-up


Frog stretch 90 sec
Couch stretch 60 sec each side
——
Cycle through 2 sets:
10/7 cal Bike
10 Banded SLDL
10 Banded Glute bridges
5 Scap pulls
5 kipping swings
—————
Strength:

Metcon (No Measure)


14 Minute EMOM:
ODD: 3 x Pause Front squat, 3 sec in bottom position.
EVEN: 3 x Tempo Deadlift @3030
Choose own weight for both movements.
Share Bars in big classes. One start on DL, the other on FS.

Metcon (AMRAP – Rounds and Reps)


Complex:
12 Min AMRAP:
1 x Deadlift + 1 x Power Clean + 1 x Hang Power Clean + 1 x Squat Clean + 1 x Front Squat @80/50kg
1 Bar Muscle Up
*Increase BMUP up by 1 rep after each Complex
*If you drop the bar at any stage during the complex, re do that complex.

RX=60/40kg
Scaling options for BMUP:
Banded Bar Muscle up
C2B/Pull-ups up by 2 reps per round
Ring Dips up by 2 reps per round
Ring Rows up by 2 reps per round

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Partner WOD

CrossFit Inventive – CrossFit


Metcon (Time)


-Partner BenchMark-

For Time:
“Isabel”
30 Snatch @61/43kg
Into:
“karren”
150 Wallball @9/6kg
Into:
“Strict Fan”
21-15-9
Thrusters @43/30kg
Strict Pull-ups

*Share workload as evenly as possible

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Friday

CrossFit Inventive – CrossFit


Warm-up


Green banded shoulder mobility
3 sets:
100m run
3 inch worm 1 push-up
5 air squats
5 DB Push press each side
10 slow calf pumps
10 slow scorpions
—————-

Metcon (Time)


Sweat session

For Time:
800m Run
20 x S20 @50/30kg
600m Run
15 x S20 @60/40kg
400m Run
10 x S20 @70/50kg
200m
5 x S20 @80/60kg

S20=Shoulders to Overhead
*Scale weight as needed.

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12 Day’s Of Xmas WOD

CrossFit Inventive – CrossFit


Metcon (Time)


12 Days Of Xmas

1. 200m run
2. Bar Muscle Ups/C2B
3. DB Front Squats @1×22.5/15kg
4. Burpee
5. Box Jump @24/20 inch
6. Pull-ups
7. Deadlift @80/50kg
8. Alternating DB Snatch @1×22.5/15kg
9. T2B
10. Jumping Lunges
11. HSPU
12. Squat Cleans @80/50kg

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Monday

CrossFit Inventive – CrossFit


Warm-up


1 x carpark run
10 leg swings/forward lateral
5 inchworm 1 push-up
30 sec spiderman lunge hold E/S
30 sec Glute stretch each side
20 scorpions Front/back
30 sec lower back hip flexor each side
3 rounds
10 air squats
10 abmat sit-ups
————
Set up for squat & WOD

Metcon (No Measure)


28 Minute EMOM : (7 sets)
Min 1- 15/10 cal Bike erg/Assault bike
Min 2- 5 Back Squats (choose own weight)
Min 3- 20/14 cal row or no more than 45 sec
Min 4- 10 Alternating DB Box step ups wit 2 x15/7.5kg
@24/20 inch box

Establish squat weights before start, try share with someone doing the same weight.

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Conditioning

CrossFit Inventive – Pure Conditioning


Metcon (No Measure)


Running clock complete:
Part A) Mins 0:00-6:00
6 Minute amrap: (individual)
20 Alt DB Hang snatch @22.5/15kg
10 Wallball
5 Box jump overs @20 inch only
Into:
Part B) Mins 6:00-15:00
Partner Max Cal Row/Ski/Bike for 9 minutes
Mins 15:00-16:00) Rest

Mins 16:00-25:00 (9 mins)
Repeat Part A

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Saturday Partner WOD

CrossFit Inventive – CrossFit


Warm-up

Metcon (3 Rounds for reps)


YOU GO, I GO RELAY STYLE

3 x 9 minute amrap:

A) 12/10 Cal Bike
50m Run with Wallball @9/6kg

Rest 3 mins

B) 12/10 Cal Row
6 Burpee Over Rower

Rest 3 mins

C) 12/10 Cal Ski
20 Abmat Sit-ups

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CrossFit

CrossFit Inventive – CrossFit


Warm-up


3 rounds:
100m run
3 inchworm 1 push up
10 scorpions (front only)
10 slow calf pumps
5 DB Hang clean & Jerk E/S
5 ring rows
————
Warm-up for Grace:
10 barbell wrist rotations
3 power clean
3 push press
3 push jerk
3 power clean & Jerk
establish weight
—————
Go Time!

Glen (Time)


For Time:
30 Clean and Jerks, 135#
1-Mile Run
10 Rope Climbs, 15′
1-Mile Run
100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
To learn more about Glen click here
1 mile = 1.6km
Grace = 61/43kg

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Thursday

CrossFit Inventive – CrossFit


Warm-up


3 x 30 sec on/15 off Box Hamstring stretch
30 sec puppy dog pose
30 sec twisted cross E/S
20 scorpions F/B
30 sec lower back/hipflexor each side
————-
30 green banded SLDL
4 laps banded crab walks
————

Deadlift (10 reps TNG On every 2 mins x 4 sets)


Build up and complete 4 sets at the same weight. Aim to stick around the same weight as last weeks 8 rep weight.

Metcon (Time)


3 rounds for time:
21 Deadlifts @50/35kg
15 Thrusters @50/35kg
9 Burpees
12 min cap

Metcon (No Measure)


Finish the session with 60 sec couch stretch E/S
60 sec Hamstring stretch on upright each side.


Wallballs In wrong order!!

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Pure Conditioning

CrossFit Inventive – Pure Conditioning


Warm-up


Couch stretch 60 sec E/S
Glute stretch 30 sec E/S
Calf stretch 30 sec E/S
40 calf pumps
10 leg swings forward lateral
2 laps high knee running
2 laps butt kicks
4 laps lateral side skips
1 lap inchworm No push up
200m moderate run
—————–

Metcon (No Measure)


Run
10 x 400m
Start New Round Every 3:00 mins

*There is enough recovery time to push hard each round but aim to keep each set consistent splits as possible.
*Scale to 300m If your falling behind.


Run Forest!

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Wednesday

CrossFit Inventive – CrossFit


Warm-up


Assault Bike/Bike erg/Ski erg x 60 seconds

Supinated Grip Static Hang x 30 seconds
Rest 30 sec
Pronated Grip Static Hang x 30 seconds
Bear Crawl x 1 lap forward + 1 lap backward

Plank Shoulder Taps x 30 seconds
Scapular Pull-Ups x 10 reps
Wall Climbs x 2 reps
Broad Jumps x 2 laps
——————

Ring Dips (8 min emom x 3-6 reps. )


Last weeks dips were 3-5 rep range, aim to get a better total this week.

Metcon (No Measure)


Against a 3-minute clock…
Row/Ski 500/400 m
Max Reps of Strict Pull-Ups

Rest 60 seconds, and then…

Against a 3-minute clock…
Run 400/300m
Max Reps of KBS @24/16kg

Rest 60 seconds and repeat for a total of THREE SETS of each couplet – total workout time will be 24 MINUTES

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Olympic Lifting

CrossFit Inventive – Olympic Weightlifting


Warm-up


60 sec couch stretch
60 sec frog stretch
30 sec spiderman lunge hold E/S
30 sec Lower back/hipflexor E/S
30 sec wrist stretch E/S
Green banded Shoulder mobility

Barbell:
3 x clean pulls
3 x clean high pulls
3 x power cleans
3 x strict press
1 spilt jerk + 3 split jerk press
1 power clean + 2 spilt jerk

Power Clean (On every 90 sec x 6 sets.)


On every 90 sec x 6 sets
3 position Pause power clean
1 Power clean
1-2 sec pause below knees
2-2 sec pause @power position
3- 2 sec pause in receiving position
Then 1 power clean
Keep all sets around 60% of 1rm Clean

: 1 Power Clean + 2 Split jerks (On every 90 sec x 6 sets )


Start moderate and build when confident.

Metcon (Time)


“Grace Interval”
30 sec ON/30 sec OFF until 30 reps is complete.

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Tuesday

CrossFit Inventive – CrossFit


Warm-up


60 sec Couch stretch E/S
Green banded shoulder mobility
Red banded:
Pull-aparts x 20
Pass throughs x 10
OHS x 10
30 sec wrist/forearm stretch
————–
3 Rounds:
5 Dumbbell strict press E/S
5 Dumbbell Hang power snatch E/S
5 scap pulls
5 kipping knee raises
—————-
Barbell:
5 strict press
5 Push press
—————-

Push Press (3 reps on every min x 8 sets)


Aim to build to a heavy triple of the 8 sets.
Beginners stay light and focus on form.

Metcon (AMRAP – Reps)


12 minute amrap:
Hang Power Snatch @35/20kg
T2B
5-10-15-20-25-30…..
Keep increasing up by 5 reps of both movements until 12 mins is up.

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Bullet Proof

CrossFit Inventive – Bullet Proof


Warm-up


30 red banded nose bridges
20 tricep ext
20 lat pull-dpwns
20 alt shoulder taps
20 russian KBS
5 single leg SLDL E/S
10 side plank reach throughs E/S
————–

Metcon (No Measure)


3 Large sets:
10 Dumbbell bench press @AHAP
8 single leg Bulgarian split lunges E/S
10 Banded Russian KBS
100m Sled pull @AHAP
2 mins rest

Metcon (No Measure)


In groups of 2:
Rotate through on every minute x 4 sets: (16 mins)
Station 1-10-15 GHD sit-ups
Station 2- 30 sec Max effort stationary dips
Station 3- 10-15 Barbell bicep curls
Station 4- 30 sec max over head plate sit-ups

*Scale or substitute the GHD sit-ups to weighted ab-mat sit-ups if groups are more than two.

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Monday

CrossFit Inventive – CrossFit


Warm-up


Frog stretch 90 sec
Spiderman lunge hold 30 sec E/S
Glute stretch 30 sec E/S
30 sec forearm/wrist stretch
45 sec E/S green banded ankle Mobility
——————-
3 rounds:
100m run
5 wall squats
5 Strict Hanging knee raises
———
Strength:

1 Squat clean 2 Front squats 1 Squat clean 1 Front squat (On every 90 sec x 6 sets)


Build over 6 sets or whem you feel confident!
Beginners stay light and focus on form.

Metcon (AMRAP – Rounds and Reps)


13 min amrap:
100m Overhead plate carry @20/10kg
35 Double unders
20 Wallball @9/6kg
*Scale overhead carry by reducing load
*Use old plates

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Pure Conditioning

CrossFit Inventive – Pure Conditioning


Warm-up


300m run
10 leg swings F/L
5 inchworm 1 push-up
30 sec calf stretch E/S
30 calf pumps
30 Hollow rocks
300m run
———-

Metcon (No Measure)


On every 5 minutes: x 5 sets 25 min (running clock)
200m Run
20 Weighted box step over @20inch
20 Abmat sit-ups
200m Row/ski
Weight for step over =1 x 22.5/15kg Dumbbell
At the 30 minute mark:
for time:
3km teams ski erg. Work hard and share workload. Create even team. Ideally no more than 4 to each ski depending on class size.

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Partner WOD

CrossFit Inventive – CrossFit


Warm-up


Couch stretch 60 sec E/S
Glute stretch 30 sec each side
Lower back hipflexor 30 E/S
Puppy dog pose 30 sec
Twisted cross 30 sec each side
Calf stretch 30 each side
—————
Barbell warm-up:
5 Deadlifts each
5 Hang power clean each
5 push jerk each
Establish weight and have a go at a shared round of DT
“Set up and GO”
——————-

Metcon (Time)


For Time:
6km Row/Ski Or 12KM Bike erg
On every 2:30 complete 1 round of “DT” until distance is complete:
12 Deadlifts @70/47.5kg
9 Hang power cleans
6 Shoulders to Overhead

*Both partners must share the workload on DT!
*Female/Female ONLY may scale distance to 5KM if they wish.

*Set the rowers, ski’s and bikes up so they count down and don’t stop while not occupied.

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Friday

CrossFit Inventive – CrossFit


Warm-up


Couch stretch 60 sec E/S
Glute stretch 30 sec each side
Lower back hipflexor 30 E/S
Puppy dog pose 30 sec
Twisted cross 30 sec each side
Calf stretch 30 each side
40 calf pumps
————–
3 ROUNDS:
100M RUN
5 SINGLE ARM DB THRUSTERS E/S
5 RING ROWS
3 INCHWORM NO PUSH-UP
———–
WOD SET UP:

Daniel (Time)


For Time:
50 Pull-ups
400 meter run
21 Thruster, 95#
800 meter run
21 Thruster, 95#
400 meter run
50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here

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Pure Conditioning

CrossFit Inventive – Pure Conditioning


Metcon (Time)


Teams of 2
2000m Ski
200 Air squats
200 HRPU
2000m Bike Erg/assault

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Thursday

CrossFit Inventive – CrossFit


Warm-up


3 x 30 sec on/15 off Box Hamstring stretch
60 sec couch stretch each side
20 scorpions F/B
30 sec lower back/hipflexor each side
————-
30 green banded SLDL
4 laps banded crab walks
————
10 scap pulls
10 kipping swings
10 tempo push-ups (3 down/up fast)
———–

Deadlift (8 reps On every 2 mins x 4 sets)


Chose own weight, must be the same for all 4 set. These are TNG reps

Metcon (AMRAP – Rounds and Reps)


12 minute amrap:
2 Bar muscle ups
4 Burpee Box Jumps @24/20inch
6 DB Overhead Alt Lunges @1×22.5/15kg

*Chose any arm to hold the DB overhead, but keep In mind not to favour one side.

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Olympic Lifting

CrossFit Inventive – Olympic Weightlifting


Warm-up


Green Banded Shoulder mobility
Couch Stretch x 60 seconds per leg
Red banded Pull aparts x 30
10 pass throughs
10 OHS
Plank Shoulder Taps x 20 reps
————–
Barbell:
Snatch pull x 3
Power snatch x 3
Hang power snatch x 3
OHS x 3
Squat snatch x 3
—————

Hang Power Snatch (4 x 5)


Mins O:00-6:00 0n every 2 mins: (4 sets)
5 Hang Power Snatch
Mins 8:00-14:00 On every 2 mins (4 sets)
3 Touch N Go Power Snatch
Mins 16:00-20:00 On every 2 mins (3 sets)
1 Power snatch 1 Hang snatch (Squat or power)

*Building in weight over each section.
Light-Moderate for 5 HPS, Moderate -Heavy 3 TNG Power, Build to heavy complex for power + Hang snatch.
Record weights.

Power Snatch (4 sets 3 reps TNG)


Aim to stay at the same weight here for the 4 sets.

1 Power Snatch + 1 Hang Snatch (3 sets of this complex )


Record heaviest successful

Power Snatch (@40/25kg)


Barbell Power snatch Cycling
3 sets: 30 sec On/60 sec Off for Max reps

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Wednesday

CrossFit Inventive – CrossFit


Warm-up


Green Banded Shoulder Mobility
Then:
3 rounds:
10/7 Cal Ski
3 inch worm 1 push up
10 Banded Glute bridges
20 Sec Handstand Hold or wall walk hold

Ring Dips (8 min emom x 3-5 reps)


Scale to stationary dips or 8 box dips. Use bands if needed.
Record total amount over the 8 sets.

Metcon (4 Rounds for reps)


3:00 minutes ON/3:00 minutes OFF: (x 4sets/24:00 mins)
300/200m Row/Ski
20 KBS@24/16kg
Remaining time:
Max Kipping HSPU
*Record max HSPU each set.

*Scale to max seated DB strict press.

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Tuesday

CrossFit Inventive – CrossFit


Warm-up


60 sec couch stretch E/S
30 red banded pull aparts
10 pass throughs
10 OHS
10 Press Each Side
30 sec calf stretch E/S
30 calf pumps
———–
2 rounds:
100m run
25 Double unders
10 Air squats

Strict Press (7 min EMOM x 4 reps)


Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension.
Build over the 7 sets where possible.

Metcon (AMRAP – Rounds and Reps)


18 min Amrap
60 Double Unders/100 singles
300m Run
20 Alt Dumbbell Hang Clean & Jerk @1×22.5/15kg

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Bullet Proof

CrossFit Inventive – Bullet Proof


Warm-up


On Every 90 sec x 2 sets:
Station 1- 20-30 alt shoulder taps + 5 side plank reach throughs E/S
Station 2- 10 banded Glute bridges + 30 sec superman hold
Station 3- 5 single leg KB-SLDL + 8 KG Goblet squat

Metcon (No Measure)


4 Sets:
15 Dumbbell Flat Bench +
50m Deadball Carry @stomach
2 mins rest

Metcon (No Measure)


4 sets
Super Set:
10 Ring Push-ups
10 Double DB Rows
20 Banded Tricep ext
20 Banded Lat pull-downs
2 mins rest

Metcon (No Measure)


Midline:
4 sets:
10 Hollow rocks
15 V-sits
20 plate twist
30 rest

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Monday

CrossFit Inventive – Pure Conditioning


Warm-up


Warm-up
3 sets:
10 Banded Glute bridges
8 Suitecase Deadlifts E/S
12 Double Dumbbell Front Rack Step-ups
(6 E/S)
60 rest

Metcon (Time)


For Time:
45/40 Cal Bike/Row
500m run
2 min rest
35/30 Cal Bike/Row
400m Run
2 min rest
25/20 Cal Bike/Row
300m Run
2 min rest
20/15 Cal Bike/Row
200m Run
2 mins rest
10 Cal Bike/Row
100m Run

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Monday

CrossFit Inventive – CrossFit


Warm-up


Frog stretch 2 mins
Quad stretch 30 sec each side
Glute stretch 30 each side
Lower back/Hip flexor each side
———-
2 rounds:
10/7 Cal ski/bike
1 lap walking lunes
5 wall squats
5 Scap-pulls
———

Back Squat (Tempo 4 x 4 @70% 90 rest)


Tempo @32X1
3= Down
2= Pause in bottom position
X= explode up
1= Rest

Metcon (Time)


For time:
21-15-9
Hang Power Clean @70/45kg
Strict Pull-ups

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8am Partner WOD

CrossFit Inventive – CrossFit


Metcon (Time)


For Time
150 cal Bike
500m Run (together)
75 T2B
50 Clean & Jerk 60/40kg
75 Pull-ups
500m Run (together)
150 Cal Row

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Friday Final Testing Day For 2109

CrossFit Inventive – CrossFit


Warm-up


Frog stretch 90 sec
Couch stretch 60 sec
Lower back hip flexor 60 sec E/S
30 sec wrist/forearm E/S
——————–
2 rounds:
150m Row/Ski
5 wall squats
3 inchworm 1 push up
20 scorpions front only
20 Alt shoulder taps
10 Hollow rocks
————–

Clean (20 mins to establish your 1RM)


To establish your biggest weight we should be aiming to squats clean. If you cannot squat clean, record Power Clean in your comment box.

1000m Row (Time)


Max Effort 1000m Row

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Thursday Testing

CrossFit Inventive – CrossFit


Warm-up


Couch stretch 60 sec E/S
Box Hamstring stretch 3 x 30 sec /15 sec rest
20 scorpions F/B
30 sec lowerback/hipflexor E/S
————
100m Run (4th Drain)
5 KB single leg SLDL E/S
5 KB Thrusters E/S
5 Kipping swings
————

Deadlift (20 mins to establish 1RM)

Fran (Time)


21-15-9 Thrusters, 95# / 65# Pull-ups
M RX=43kg
F RX=30kg
10 min cap

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Conditioning

CrossFit Inventive – Pure Conditioning


Warm-up


12 min EMOM: (4 sets)
30 sec Plank
30 sec Bike
5 single arm ring rows each side

Metcon (No Measure)


6 sets:
1 min Max cal Row
1 Min Max cal Bike
1 Min Max cal Ski
2 mins rest
*Move from one station to the next as quickly as possible recording max cal over the 3 conditioning pieces.
Write your cals on the board in your 2 min rest period & aim to keep your cals consistent as possible each set.

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Wednesday Testing

CrossFit Inventive – CrossFit


Warm-up


Frog stretch 90 sec
Couch stretch 60 sec E/S
Wallball T-spine stretch 2 x 45 sec rounds
20 scorpions front/back
30 sec lower back/Hipflexor E/S
30 Banded Pull aparts
20 banded pass throughs
10 Banded OHS
———-
Barbell
5 Front squats
3 snatch pull
3 power snatch
3 OHS
3 squat snatch
——–

Front Squat (20 mins to establish 1RM)

Snatch (15 mins to establish 1RM)


If you cannot squat snatch, record power snatch in your comment.

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Testing

CrossFit Inventive – Olympic Weightlifting


Warm-up


Frog stretch 90 sec
Couch stretch 60 sec E/S
Wallball T-spine stretch 2 x 45 sec rounds
20 scorpions front/back
30 sec lower back/Hipflexor E/S
30 Banded Pull aparts
20 banded pass throughs
10 Banded OHS
———-
Barbell
5 Front squats
3 snatch pull
3 power snatch
3 OHS
3 squat snatch
——–

Front Squat (20 mins to establish 1RM)

Snatch (15 mins to establish 1RM)


If you cannot squat snatch, power snatch and record that in your comment box.
Be safe!

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TUESDAY TESTING

CrossFit Inventive – CrossFit


Warm-up


Green banded Shoulder mobility
30 sec spiderman lunge hold
30 sec glute stretch E/S
30 sec Lower back hipflexor E/S
————–
3 Rounds:
5 strict press E/S
6 Alt Reverse Lunge
6 Push-up
10 Cal Ski/Bike

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

Grace (Time)


For Time: 30 Clean and Jerks, 135# / 95#
RX=60/43kg

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Bullet Proof

CrossFit Inventive – Bullet Proof


Warm-up


Continuos effort:
30 Banded Nose bridges
30 Banded lat pull downs
30 Alt shoulder taps
30 Hollow Rocks
30 Sec Plank
—————
L-Ring Hold
4 sets:
20 sec On/40 sec Off

Metcon (No Measure)


3 Sets:
10 Single arm DB bench (L)
10 Single arm DB bench (R)
10 Single arm DB Row (L)
10 Single arm DB Row (R)
90 rest

Metcon (No Measure)


3 sets
Kettlebell Complex:
5 Double KB SLDL
5 Double KB swings
5 Double KB Hang Clean
100m Double KB Front Rack Carry
90 rest

Metcon (No Measure)


“Party Pump”
4 Sets 10 reps
Dumbbell hammer curls
60-90 rest

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Testing Week

CrossFit Inventive – CrossFit


Warm-up


Frog stretch 60 sec
Couch stretch 60 sec E/S
3 rounds:
100m run
5 Wall facing squats
3 inchworm 1 push-up
5 scap pulls
5 kipping swings
——–
4 laps banded crab walks
——–
Strength:

Back Squat (20 mins to establish 1RM)


NO more than 20 mins to establish a Safe 1RM.

Helen (Time)


3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

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Conditioning

CrossFit Inventive – Pure Conditioning


Metcon (No Measure)


Every 2 minutes, for 30 minutes (3 sets) of:
Station 1 – 400/300m Row
Station 2 – 10 Renegade Rows 2×15/7.5kg
(Push-Up, Row Left, Push-Up, Row Right = 1 rep)
Station 3 – 24/16 Cal Assault Bike
Station 4 – 15 Burpee Box Jump-Overs 24/20 inch
Station 5 – 60 Second Plank

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Saturday Partner WOD

CrossFit Inventive – CrossFit


Metcon (Time)


Partner WOD
100 Cal Row/Ski
100 Devils Press@2×15/10kg
25m Heavy Deadball carry @stomach While establishing 100 T2B
100 DB hang Clean @ Jerk @2×15/10kg
100 Cal Row/Ski

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Friday

CrossFit Inventive – CrossFit


Warm-up


20 scorpions F/B
30 sec lower back hipflexor E/S
30 sec Glute stretch each side
30 sec spiderman lunge E/S
———
Cycle through in order:
10 Cal Ski
20 banded tricep ext
10 Cal Bike
20 Glute bridges
100m Run
5 Inchworm 1 push-up
———
Strength:

Dumbbell Flat Bench Press (3 Sets 20 Reps 90 rest)


Build up and complete 3 sets of 20 reps at the same weight for all 3 working sets.

Metcon (Time)


For Time:
100 Burpees
Start with a 200m Run, then again every 2 minutes until burpees are complete

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Thursday

CrossFit Inventive – CrossFit


Warm-up


300m run
into:
5 inchworm
20 scopions
lower back hip flexor E/S
30 sec calf stretch E/S
30 calf pumps
10 wall squats
20 banded glute bridges
20 banded SLDL
——————-
10 x Barbell good mornings.

Deadlift (7 singles @85% of your 1RM)


Build up to 85% of your 1RM and complete 7 singles with 60 seconds rest after after each lift.

Metcon (Time)


For time:
1000/750m Row/Ski
Into:
30-20-10
Wallball@9/6kg
300m Run after each round

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Pure Conditioning

CrossFit Inventive – Pure Conditioning


Warm-up


60 sec row
60 sc bike/ski
10 leg swings F/L
5 inchworm
30 sec spiderman lunge hold
30 sec calf stretch
40 calf pumps
——–
Midline:
20 sec L-ring hold
10 rest
20 sec Hollow Hold
10 rest
30 sec plank
10 rest
Repeat
——

Metcon (No Measure)


5 Rounds:
3 mins ON/ 2 Min OFF:
20 Cal Bike/Row
10 Burpees
Remaining time:
Max Double unders

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CrossFit

CrossFit Inventive – CrossFit


Warm-up


4 laps banded crab walks
30 green banded SLDL
10 legs swings F/L
30 sec calf stretch on upright
———
3 sets:
10 Russian KBS @16/12kg
100m run
10 HRPU
100m Row
10 Air squats
——–

Metcon (Calories)


Teams of 3
Share workload evenly

10 Mins Amrap
Max Cal. Row

– into –

10 min Amrap
Max Cal. Ski

– into –

10 min Amrap
Max Cal. Assault Bike/Bike Erg

(30 mins total)

*Record total team cals from each effort.
*No break between each set.
*Reset monitor when starting new set.

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Olympic Lifting

CrossFit Inventive – Olympic Weightlifting


Warm-up


Green banded shoulder mobility
90 sec frog stretch
so sec couch stretch E/S
30 sec spiderman lunge hold with rotation E/S
4 laps banded crab walks
20 Glute bridges with bands.
————
Barbell:
20 wrist rotations
10 good mornings
3 clean pulls
3 power cleans
3 hang power cleans
3 front squats
3 squat cleans
——–

Power Clean (Build to a heavy set of 5 TNG in 12 mins)


From an empty bar, build to a heavy but safe set of 5 TNG power cleans. Rest as needed.

3 Power clean + 2 Hang power clean + 1 Hang squat clean (On every 2 mins x 6 sets)


Start light and build to a heavy single of this complex.
Record last successful single.
Stay light and focus on form if your a beginner.

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Tuesday

CrossFit Inventive – CrossFit


Warm-up


60 sec couch stretch E/S
30 sec glute stretch E/S
30 Sec lower back/hip flexor E/S
5 inchworm 1 push-up
—————–
Red banded pull aparts x 20
Pass throughs x 10
Forward facing pulls x 15 E/S
15 scap pulls
15 kipping swings
—————

Upper body Conditioning (No Measure)


5 Sets: (Super Set)
8 Supine Ring Rows
2 Unbroken Rope climbs
Or 4 Laying to standing Climbs
(Rest 90 rest)

Metcon (Time)


5 Rounds for time:
3 Bar Muscle ups
5 Power snatch @50/35kg
10 SDHP @50/35kg
(15 min cap)

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Bullet Proof

CrossFit Inventive – Bullet Proof


Warm-up


3 sets:
5 tempo push-ups
5 DB Strict press E/S
5 DB Row with shoulder rotation
5 Single leg SLDL E/S
—-
Midline:
Continuos Sets: x 3
20 sec Hollow Hold
20 sec Superman Hold
10 Hollow rocks
20 sec Superman Hold
60 rest

Metcon (No Measure)


Teams of 2
100 Barbell Bench Press

Reps must be split evenly so both partners get 50 reps each, can be done in any order.
RX+ = 70/50
RX= 60/40
Scale as needed.

Metcon (No Measure)


3 Sets:
50m Each way:
Kettlebell Suitcase carry with Front rack hold
Into
Single KB rows x 10 each side.
(2 mins rest)
Aim for heavy but manageable weight on both movements.

Metcon (No Measure)


Finisher:
100 Banded tricep extensions. Each break, complete 10 alternating shoulder taps in push-up position.

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Monday

CrossFit Inventive – CrossFit


Warm-up


Frog stretch 90 sec
Couch stretch 60 sec E/S
20 scorpions Fornt/back
30 sec Lower back/Hip flexor E/S
30 sec Wrist/Forearm stretch
———-
3 rounds:
6 DB Goblet squats
6 DB Power snatch
6 Lateral Jumps Over DB
(mod weight)
———–
STRENGTH:

Back Squat (Percentage Sets)


2 sets @70% x 3 reps
2 Sets @80% x 2 reps
3 Sets @90% x 1 Reps
Take 90 seconds rest between working sets only.
*Record last 3 single reps weight.

Metcon (AMRAP – Rounds and Reps)


12 Minute amrap:
12 Alternating Dumbbell Snatch @1×22.5/15kg
5 Burpee Box Jumps
*Add 1 extra rep to the Burpee Box Jumps each round.

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CONDITIONING

CrossFit Inventive – Pure Conditioning


Warm-up


Couch Stretch x 60 seconds per leg
Lat Stretch x 60 seconds per arm
Plank Shoulder Taps x 30 reps
Calf pumps x 40
——–
2 sets:
200m run
3 inchworm
5 wall squats
5 scap pulls
——-

Metcon (No Measure)


A.
In teams oF 2, each member must complete the following for time:
Row 1000 Meters
10 Dumbbell Burpee Box Step-Ups @20inch
15 Strict Pull-Ups
50 KBS @24/16kg

Each team must perform this with one lane of equipment, so Partner A will start on the row, and Partner B will begin after Partner A has started on Burpee Box step ups.

After finishing, Partner A must rest until Partner B has finished the final kettlebell swings.
Into:

B.
In teams of 2, each member must complete the following for time:
Run 800 Meters
10 Dumbbell Burpee Box Step-Ups 20 inch
15 Strict Pull-Ups
50 KBS

Perform in the same format as Part A; Partner B does not start the run until Partner A has completed the 800 meters.

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SATURDAY SESSIONS

CrossFit Inventive – CrossFit


Metcon (No Measure)


SATURDAY 6AM IS AT WANDA SANDHILLS

*MEET AT THE FAR NOTH END OF WANDA CARPARK. WE LEAVE AT 6AM SHARP AND DO NOT WAIT FOR ANY LATE COMERS.

PLEASE WEAR A CFI SHIRT IF YOU HAVE ONE.

COME ENJOY A SWIM AND COFFEE AFTERWARDS IF YOU HAVE TIME.

VERY REWARDING SESSION.

Metcon (Calories)


-8AM TEAMS OF 3 WOD-

TEAMS OF 3 RELAY STYLE. EACH TEAM MEMBER MUST COMPLETE A FULL ROUND BEFORE NEXT PARTNER CAN GO. STAY IN ORDER THE ENTIRE TIME.

ROUND 1:
200M RUN
7 THRUSTRES@60/40KG
7 C2B PULL-UPS

ROUND 2:
300M RUN
15 THRUSTRES@50/35KG
15 C2B PULL-UPS

ROUND 3:
400M RUN
21 THRUSTERS @40/25KG
21 C2B PULL-UPS

*ACCUMULATE MAX CALS ON BIKE/SKI/ROW UNTIL COMPLETE.

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Friday

CrossFit Inventive – CrossFit


Warm-up


60 second Couch stretch each side
60 sec lower back hip flexor each side
30 sec calf stretch each side
30 sec twisted cross E/S
30 sec puppy dig pose
30 sec wrist stretch E/S
—————-
30 red banded pull-aparts
10 pass throughs
10 OHS
10 Banded press E/S
——————-

Power Clean (12 mins to build to a heavy set of 5 TNG)


12 mins to build to a heavy set of 5 Touch and Go Power clean. Rest as needed between sets.

Metcon (Time)


For Time:
15 Kipping HSPU
30 Hang Power Clean@50/35kg
15 HSPU
30 Push Jerk @50/35kg
15 HSPU
30 Front Squats @50/35kg
15 min cap

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Pure conditioning

CrossFit Inventive – Pure Conditioning


Metcon (Time)


For time:
But-in:
800m Run/Row/Ski
or 1600m Bike

Into 10 rounds:
10 KBS @24/16kg
10 HRPU
10 Abmat sit ups

But-out:
800m Run/Row/Ski
or 1600m Bike

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Thursday

CrossFit Inventive – CrossFit


Warm-up


double carpark run
10 leg swings forward lateral
5 inchworm 1 push-up
30 sec spiderman lunge hold with rotation
30 sec calf stretch
40 calf pumps
———–
2 sets:
10 Banded SLDL
5 scap pulls
———-
4 laps banded crab walks
———-
Strength:

Deadlift (6 x 2 @80% TNG))


Build up & complete 6 sets of 2 reps @80% of your 1RM
90 rest between working sets.

Metcon (Time)


For time:
100 Double unders
20 Burpee Pull-ups
1000m Run
100 Double unders
20 Burpee Pull-ups
(20 minute cap)

Scaled:
– 10 Burpees, then 10 strict pull-ups
– 125 singles

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OLYMPIC LIFTING

CrossFit Inventive – Olympic Weightlifting


Warm-up


BARBELL:
3 snatch pull
3 power snatch
3 OHS
3 snatch balance
3 hang squat snatch
3 squat snatch
——————

1 Snatch Pull 1 Power Snatch 1 OHS 1 Snatch Balance (6 min emom)


Stay light, this is a warm up for the remainder. Focus on hitting the sweet spots and getting under the bar fast.

1 x Power Snatch 1 x Below Knee Hang Snatch+ 1 Snatch (on every 90 x 7)

Metcon (AMRAP – Reps)


Barbell Hang Power snatch cycling:
30 on/ 30 off x 3 sets
@45/25kg

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CrossFit

CrossFit Inventive – CrossFit


Warm-up


Green banded shoulder mobility
30 red banded pull-aprts
10 pass throughs
15 forward facing pulls each side
——–
10 inchworm 1 push-up
30 sec lower back/hip flexor each side
———
30 on/30 0ff Handstand holds on wall or wall walk hold
——–
20 on/40 off
L-ring hold
x 5 sets
——–
Go over Wod movements.
——-

Metcon (Time)


-Partner WOD-

For Time:
Buy In-
100 Cal Bike/Row/Ski

Then 3 Rounds:
20 Double DB Hang clean
@2×22.5/15kg
10 Ring/Bar Muscle ups/Dips
5 Rope climbs

Buy Out-
100 Cal Bike/Row/Ski

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Tuesday

CrossFit Inventive – CrossFit


Warm-up


60 sec couch stretch E/S
30 sec twisted cross E/S
60 sec Puppy dog pose
30 sec hip flexor + tricep E/S
—————–
Red banded:
pull aparts x 20
pass throughs x 10
Press x 10 E/S
—————-
Barbell:
3 push press
3 Push Jerk
3 Split Jerk
—————
Strength:

Push Press + Push Jerk + Split Jerk (On every 90 seconds x 6 sets)


Build to a heavy single.

Beginners:
stay light and focus on good form.

Metcon (AMRAP – Rounds)


Increasing Weight
3 min amrap:
9 Push press @40/25kg
9 Push-ups
9 T2B
3 mins rest
3 min amrap:
6 Push Press @50/35kg
6 Push-ups
6 T2B
3 mins rest
3 min amrap:
3 Push press @60/45kg
3 Push-ups
3 T2B
*Score for total completed rounds.

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Bullet Proof

CrossFit Inventive – Bullet Proof


Warm-up


EMOM
1 – 30 SEC PLANK
2 – 20 SEC HANGING HOLLOW HOLD
3 – 10 GLUTE BRDGES
4 – 5 SINGLE LEG SLDL E/S

Pendlay Row (6 sets 6 reps 90 rest)

Metcon (Weight)


4 X 10
DUMBBELL FLORR PRESS
INTO
20 BANDED TRICEP EXT
90 REST

Metcon (No Measure)


BARBELL 21’S
7- BOTTOM
7- TOP
7- FULL
90 REST

Metcon (No Measure)


MIDLINE:
10 GHD SIT–UPS
20 SEC SUPERMAN HOLD
20 HOLLOW ROCKS

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Monday

CrossFit Inventive – CrossFit


Warm-up


Frog stretch 2 mins
Glute stretch 30 each side
Lower back hip flexor 30 each side
Wrist/forearm stretch 30 sec
60 sec Green banded ankle mobility E/S
————-
4 laps banded crab walks + 10 glute bridges
————-
Strength:

Front Squat (3 reps On every 90 sec (x 5 sets) @70)


Tempo @30X2
Build to 70% of your 1RM and complete all together 5 sets of 3 reps. Tempo Front squat.

Metcon (4 Rounds for time)


4 Sets:
21/15 Cal Bike
15 Gorilla Box Jumps @24/15kg
9 Dumbbell Thrusters @2×22.5/15kg
2 mins rest
*Record time each set.
*Bigger groups may get a bit more rest depending on how the group cycles through.

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Pure Conditioning

CrossFit Inventive – Pure Conditioning


Metcon (No Measure)


Teams of 2
2 Sets:
5 minute max cal Bike
30 Strict pull-ups

5 minute max cal Ski
50 Strict Push-ups

5 minute max cal Row
70 Russian KBS @24/16kg

*One partner working on cals while the other is working on the paired movement.
*Change with partner at any time during each 5 minute piece.

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Partner WOD

CrossFit Inventive – CrossFit


Warm-up


Twisted cross 30 sec E/S
Puppy dog pose 30 sec
lower back/hip flexor x 30 E/S
5 inchworm 1 push-up
30 sec spiderman lunge with rotation
—————
With Partner:
100 Alternating Facing Hand claps in push-up position.
————-
Coach take class over WOD

Snatch warmup:
3 snatch pulls
3 Power snatch
————
5 mins to set up for WOD
————-

Metcon (Time)


Partner WOD
For Time:
100 Power Snatch @50/30kg
100 Kipping HSPU/Seatd DB Press
100 Cal Bike or Ski (your choice)
100 Push-ups
(400 reps)

30 min cap
* Can do in any order you like. But must complete each 100 reps once you start that movement before moving to the next.
* No rower to be used so make sure you
* Don’t all teams leave the cals for the end.
*Choose own DB weight if you are not doing HSPU. Make it challenging though!

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Friday

CrossFit Inventive – CrossFit


Run/Squat Clean (Time)


For Time:
1000m Run
10 Squat cleans @80/50kg
800m Run
8 Squat cleans
600m Run
6 Squat cleans
400m Run
4 Squat cleans
200m Run
2 Squat cleans

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Pure conditioning

CrossFit Inventive – Pure Conditioning


Warm-up


Cycle through:
60 sec bike
60 sec ski
60 sec row
200m run
——–
30 green banded SLDL
50 calf pumps
10 leg swings forward/lateral
————–

Metcon (No Measure)


2 sets:
0:00-5:00
1000/750m Row
5:00-10:00
2000/1700m assault/concept 2 Bike
10:00-1500
800/500m Run
15:00-20:00
1000/750m Ski
*Break into groups of 4
*Cycle through in order, top to bottom.
*E.G. If you start on Bikes, cycle to the bottom and back to the top.

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CrossFit

CrossFit Inventive – CrossFit


Warm-up


20 scorpionns front/back
30 sec lower back hipflexor E/S
30 sec spiderman lunge hold into hamstring stretch
———
3 rounds:
5 KB single leg stiff legged DL each side
5 KB bent over rows E/S
10 alternating shoulder taps
5 Scap pulls
5 kipping swings
—————
Strength:

Deadlift (12 mins to build to a heavy 3 reps)

Metcon (AMRAP – Reps)


Interval: 4 SETS
2:00 mins ON/2:00 mins Off:
20 Double Kettlebell Deadlifts @2×24/16kg
Max rep Chest to bar Pull-ups in
remaining time.
*Record max pull-ups

Scale:
– Kipping pull-ups
– Banded kipping C2B/pull-ups
– Strict pull-ups
– Banded strict Pull-ups

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Olympic Lifting

CrossFit Inventive – Olympic Weightlifting


Warm-up


2 min frog stretch
60 sec couch stretch
3 x 30 sec T-spine stretch on wallball
PVC:
pass throughs x 10
pass arounds x 10 E/W
OHS x 10
Snatch balance x 10
————-
Barbell:
3 snatch pull
3 power snatch
3 OHS
3 snatch balance
3 squat snatch
————-

1 x Snatch Balance 2 x OHS (7 MIN EMOM )


STAY LIGHT TO MODERATE WEIGHT AND FOCUS ON SPEED UNDER THE BAR AND DEPTH.

Snatch Pull + Snatch (7 MIN EMOM)


BUILD TO MODERATE WEIGHT

Snatch (12 MINS TO BUILD TO A HEAVY DROP RESET DOUBLE)


NO MORE THAN 15 SECONDS OFF THE BAR BETWEEN REPS

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WEDNESDAY

CrossFit Inventive – CrossFit


Warm-up


COUCH STERTCH 60 SEC E/S
GLUTE STRETCH 60 E/S
30 SEC CALF STRETCH 30 E/S
40 CLAF PUMPS
10 LEG SWINGS FORWARD/LATERAL
4 LAPS BANDED CRAB WALK
30 GREEEN BANDED SLDL
—————
1 ROUND EACH WITH PARTNER:
4 ALT DB SNATCH
4 LAT BURPEE OVER DB’S
4 10M SHUTLLE RUNS
—————

Metcon (Time)


“Piggy Back”
Team of 2
12 Rounds for time:
12 alternating DB snatches@22.5/15
12 Lateral Burpee over DB’s
12 x 10m shuttle runs
*Switch after fully completed rounds. (6 each)
*36 rep each per round.

*In the absence of team mates, complet 6 rounds as WORK/REST.

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Tuesday

CrossFit Inventive – CrossFit


Warm-up


Frog stretch 2 mins
Couch stretch 60 sec each side
30 sec lower back/hipflexor each side
30 sec forearm stretch
—————–
3 rounds:
Partner warm-up
100m run with WB
5 wall facing squats
3 inchworm 1 push up
10 banded glute bridges

Front Squat (Percentage work)


set 1: 3 @70kg
set 2: 1 @75%
set 3: 3 @70%
set 4: 1 @80%
set 5: 3 @70%
set 6: 1 @85%
Record last heavy single.
Take 90 sec rest between each set.

Metcon (Time)


Buy in:
35 Wallball @9/6kg

Then:
5 rounds:
1 Squat clean + 1 Front squat + 1 Hang squat clean @80/55kg (must be unbroken)
6 Lateral Bar Burpee

Buy out:
500m run

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Bullet Proof

CrossFit Inventive – Bullet Proof


Warm-up


3 SETS:
10 BANDED LAT PULL-DOWNS
10 BANDED TRICEP EXT
20 ALT SHOULDER TAPS
20 PLATE TWIST @10/5KG

Dumbbell Flat Bench Press (4 x 20 Alternating 90 seconds rest)


Using two dumbbells, build to the same weight for all 4 sets.

Metcon (No Measure)


6 min emom:
6 strict ring dips

Metcon (No Measure)


4 SETS:
3 WAY DUMBBELL SHOULDER
10 x front raises
10 sie raises
10 upright rows

THIS WILL ONLY REQUIRE 2 LIGHT DUMBBELLS

Metcon (Time)


FOR TIME:
100 BARBELL BICEP CURLS@20/15KG
5 PUSH-UPS EVERY TIME YOU BREAK
GET STRAIGHT BACK ON THE BAR!

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Monday

CrossFit Inventive – CrossFit


Warm-up


Green bander shoulder mobilitly
30 sec spiderman lunge hold E/S
30 sec glute stretch E/S
30 sec lower back/hip flexor
30 sec forearm stretch
30 sec calf stretch E/S
——————–
2 Sets:
10m Each arm, overhead DB Carry
20m Body weight walking lunge
———————
Barbell warm-up:
3 strict press
3 push press
3 push jerk
3 split jerk
——————–

Split Jerk (12 mins to build to a heavy single)


From the rack.
Complete 2-3 reps at your lighter weights before working on your heavy singles.

Metcon (Time)


For Time:
40-30-20-10
Wallball @9/6kg
50 Double-unders after each round.
12 min cap

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Pure Conditioning

CrossFit Inventive – Pure Conditioning


Metcon (No Measure)


On every 5 mins x 5 sets:
50m Deadball carry @stomach
200m run
10 Dedaball Over Shoulder
20 Abmat sit-ups

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FRIDAY

CrossFit Inventive – CrossFit


Warm-up


Post deadlift day:
20 scorpions front/back
60 sec lower back/hipflexor
—————
Red banded:
Pull aparts x 30
Pass throughs x 10
10 OHS x 10
Press x 10 E/S
—————–
2 laps high knee running
2 lasp butt kicks
2 laps lateral skips
2 laps broad jumps
—————–

Metcon (Weight)


Accessory Strength:
3 Set Super Set:
10 Double DB Bent Over Row
10 Double DB Front Squats
10 Double DB Floor Press
2 mins rest
*Try use the same weight for all three exercises.
*Aim is to NOT put the dumbbells down until the 3 exercises are complete.
*Don’t go to heavy if your in the Open!

Metcon (No Measure)


20 MINUTE EMOM:
Min 1- 15/10 cal Ski erg
Min 2- 10 Single arm DB Hang C&J (E/S)
Min 3- 7 High Box Jumps @30/24 inch
Min 4- 40 Sec Superman hold
Dumbbell weight= 1×22.5/15kg

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