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Todays Workout

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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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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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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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

Read more

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.

Read more

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

Read more

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.

Read more

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

Read more

Monday

CrossFit Inventive – CrossFit


Warm-up


Couch stretch 60 E/S
Green banded ankle mobility 60 E/S
10 x Squat to Hamstring stretch
30 sec twisted cross stretch E/S
30 sec puppy dog pose
30 sec wrist/forearm stretch
———
2 sets:
20m overhead DB walking lunge
20 sec handstand hold
——–

Cluster (2 reps On every 90 sec x 7 Sets)


Build were possible over 7 sets on a double squat clean thruster (Cluster)
Record heaviest weight.
First set: 0:00
Last set: 9:00 mins

Metcon (5 Rounds for reps)


Intervals
2 min on/2 mins off x 5 sets:
8 x Dumbbell Thrusters @2×22.5/15kg
Remaining time in the 2 mins, Max HSPU’s.
*Record HSPU each set.

Read more

Conditioning

CrossFit Inventive – Pure Conditioning


Metcon (No Measure)


30 minute running clock
mins 0:00-8:00
Max Cal row/ski/bike
mins 8:00-10:00
REST
mins 10:00-20:00
amrap:
10 Deadball to box @AHAP
20 HRPU
100m run
mins 20:00-22:00
REST
mins 22:00-30:00
Max Cal row/ski/bike

Read more

Teams of 3 WOD

CrossFit Inventive – CrossFit


Metcon (Time)


6 rounds (each)
21 DB Hang Power Clean
15 Abmat sit ups
3 Squat Snatch @45/30kg

RX Dumbbell weight= 2×22.5/15kg
* Rotate round for round
1 works, 2 rest until you have complete 6 rounds each.

Read more

ARE YOU TEMPTED TO CHEAT?

…on your diet.

We live in a society where food temptations are everywhere. Walk through a store and you’ll see the unhealthy food items displayed front and centre. Turn on the TV and you’ll be assaulted with commercials for fattening foods. Open a magazine and you’ll notice glossy pin-ups of sugary snacks. Go down the street and you’ll have restaurant signs clamouring for your attention.

In addition to the abundance of tempting edibles, you also have deeply ingrained positive associations with indulging. You treat tempting food as a reward. You turn to tempting food for comfort. You rely on tempting food as stress relief. You allow tempting food to become a habit.

It’s Your Turn to Win

Temptation doesn’t need to have the upper hand on you anymore. It’s time to fight back using your most powerful asset: your brain.

Your mind is an amazing thing. Once it is made up about something it is nearly impossible to change it.

A Matter of Perspective

Imagine for a moment that you’re peacefully floating down a river in an inner tube. The sun is out, the birds are chirping, and you are having a wonderful time. You feel great about the river because it is making you feel good.

Now imagine that you are in a plane flying over the river. Your eye is immediately drawn to an enormous rocky waterfall. You look up the river and just around the bend is a person floating in an inner tube, having a wonderful time, headed straight for the treacherous falls.

Do you think that after your plane ride you’d be happy to get an inner tube and float down the river? Of course, you wouldn’t. You’ve seen that the river spells disaster.

You now have a negative association (watery death) with the river rather than your initial positive association (relaxing fun).

Overcoming temptation is all about building negative associations in place of existing positive ones. Use the 2 steps below to harness the power of your mind to become stronger than any temptation.

Step One: Create a Strong Negative Association with all the BAD STUFF

If cookies and chips and burgers are put on a pedestal in your mind as your favourite things to eat, then you will always eat unhealthily and will continue to gain weight. What do you dislike about tempting food?

  • It makes you unhealthy.
  • It causes weight gain.
  • It drains your energy.
  • It kills your confidence.
  • It degrades your quality of life.
  • It hurts your love life.

Every time that you encounter tempting food items focus on your list of negatives. It’s time to kick those cookies off the pedestal and to put something healthy in its place.

Step Two: Create a Strong Positive Association with all the GOOD STUFF 

Now that your mental pedestal has been cleared, put healthy food items on it. Juicy fresh fruit, crispy vegetables and savoury lean meats are a great place to start. What do you love about healthy food?

  • It makes you healthy.
  • It causes weight loss.
  • It boosts your energy.
  • It builds your confidence.
  • It improves your quality of life.
  • It enhances your love life.

Immerse yourself into the world of healthy food. Browse the aisles of a natural food store. Walk through a farmer’s market. Bring healthy snacks to work. Clear your kitchen of anything unhealthy.

Using the technique above, you will soon find that healthy food is your favourite food.

And cheating will become a thing of your past.

Read more

Friday

CrossFit Inventive – CrossFit


Warm-up


Frog stretch 2 mins
Ankle mobility 1 min each side (use heavy KB)
10 x SLDL to Squat
10 x Squat to Thoracic Rotations
40 Calf pumps
10 x Scap pulls
10 x HRPU down slow/up fast
With partner complete assisted:
20m Green banded high knees
20m Green banded reverse strides
———————

Metcon (No Measure)


“Strong Man”
Pull/Push
15 mins to build to a heavy reverse sled pull.
After each effort complete 1 x 10m plate push @20/15kg

Metcon (AMRAP – Rounds and Reps)


10 minute amrap of:
3/2 Muscle ups (ring or bar)
6 Alt DB Squat snatch
45 Double unders

*Try banded muscle up/C2B/Kipping
* Choose own weight on the DB squat snatch
* Scale Squat snatch to power snatch
* Double amount of singles

Read more

Thursday

CrossFit Inventive – CrossFit


Warm-up


10 leg swings forward/lateral
20m high bum bear crawl
10m triple leg ext walk
10m Overhead walking lunges
1 lap inchworm 1 push-up
————
3 sets:
8 Russian KBS@16/12kg
5 KB-Single leg SLDL each side
5 single arm ring rows each side
————
Strength:

Deadlift (3 sets 8 reps @75% 2 mins rest)


build to 75% of your 1 rep max and complete 3 sets of 8 drop reset reps(same as last week).
Hold onto the bar until it returns the floor, let go, get tight and lift.

Metcon (3 Rounds for reps)


3 mins On/3 mins off of:
10 Double KB Deadlift@2×24/16kg
10 Wallball @9/6kg
10 Box Jump Overs@24/20

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Conditioning

CrossFit Inventive – Pure Conditioning


Warm-up (No Measure)


60 sec row
60 sec ski
60 sec bike
60 sec plank 2 push-up

Metcon (Time)


In even teams complete:
4000m Row
3000m Ski erg
200 Cal Assault Bike
Each time a team member finishes an effort, complete 5 burpees until complete.

Read more

Olympic Lifting

CrossFit Inventive – Olympic Weightlifting


Warm-up


Frog stretch 60 sec
Couch stretch 60 sec each side
Green banded ankle mobility 30 sec each side
Puppy dog pose 30 sec
Twisted cross 30 sec E/S
30 Green banded SLDL
2 laps crab walk
Glute bridges x 20 double
—————–
Barbell:
3 x clean pull
3 x power clean
3 x front squat
3 x squat clean
3 x split jerk strict press
3 x clean & Jerk
—————-

1 Clean Pull + 1 Power Clean + 1 Squat Clean + 1 Split Jerk (On every 2 mins x 6 sets (10 mins))


Hold the bar throughout the entire lift.
Record last weight.

Hang Clean (10 min emom: x 3 reps)


You may chose hang power or squat clean.
Remember the heavier you go, more you should be committing to get under the bar in the squat position.

Read more

Gymnastics

CrossFit Inventive – Gymnastics


Warm-up


2 x 30 sec T-Spine stretch
30 baned pull-aprts
20 pass throughs
2 laps high bum bear crawl
———–
Go on every 30 seconds x 2 sets.
1- 8 scap pulls
2- 10 Hollow rocks
3- 15 sec handstand hold
4- 20 sec Arch hold
———

Metcon (5 Rounds for reps)


Skills/Conditioning

1 min On/1 min Off: (5 sets)
20 second Row @Mod pace
remaining time work on max reps of kipping pull-ups/C2B/Bar or ring Muscle up.

Metcon (No Measure)


30 x Tempo Eccentric HSPU Negatives with 3 second decent.
Scale to Box HSPU, hands on Dumbbells. Tempo @31X1

Metcon (No Measure)


3 Sets:
15/10 Cal Row
10 Toes to Rings
10 Box jump overs
60 rest

Read more

Accessory Strength

CrossFit Inventive – Bullet Proof


Warm-up


3 cycles:
Side plank rotations x 10 E/S into:
30 sec plank
30 rest
——
3 x 6 Single arm ring rows
30 rest
——
3 x 30 sec L-ring holds
30 rest
——

Dumbbell Flat Bench Press (Unilateral 3 x 10 each side)


Holding both dumbbells, alternate the pressing 1-20 reps, 10 reps per side.

Dumbbell Bent Over Row (3 x 10 each side )


Holding both dumbbells, alternate the rowing 1-20 reps, 10 reps per side. Keep shoulders square.

Metcon (No Measure)


Super set:
8 Double KB seated press
20m Bottoms up kB carry
90 rest.

Read more

Tuesday

CrossFit Inventive – CrossFit


Warm-up


Frog stretch 90 sec
Couch stretch 60 sec each side
Green banded ankle mobility 30 sec each side
Agility ladder run throughs
30 Green banded SLDL
2 laps crab walk
10 single leg glute bridges each side + 10 double
—————–
Strength:

Metcon (2 Rounds for weight)


12 Min emom:
Odd: 1 x Front Squat
Even: 3 x Back Squat
*Aim to do both lifts @75% of back squat.

Back Squat (Only using for percentages)

Metcon (Time)


2 Rounds For time:
20 Wallball@9/6kg
20 Alt DB Snatch 22.5/15kg
20 Abmat sit-ups
20 Alt DB Snatch
20 Strict Pull-ups
15 minute cap

Read more

Monday

CrossFit Inventive – CrossFit


Warm-up


Green banded Shoulder mobility
4 sets:
10/7 cal ski
1 lap lateral ladder plank walk
5 DB Push press Each side (Mod weight)
10 Banded Nose bridges
————–
Strength:

Strict Press (6 mins to find heavy 6 reps)


Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension.
Todays Strict Press & Push Press are back to back with a 12 minute running clock.
You will have minimal rest between attempts to find each weight.
Your Push press weight should carry on from you last Strict press weight.
Record the heaviest lifts for both.

Push Press (6 mins to find heavy 6 reps)

Metcon (Time)


For time:
12-9-6
Push Jerk @50/35kg
Strict Push-up
Into:
6-9-12
Lateral Bar Burpee
Push Jerk @50/35kg

Read more

Conditioning

CrossFit Inventive – Pure Conditioning


Metcon (No Measure)


On every 5 mins for 6 sets alternating between:
1- 500/350m Row + 2-3 Rope climbs
2- 200m Run + 10 Deadball to shoulder + 200m Run.

Read more

Partner WOD

CrossFit Inventive – CrossFit


Metcon (AMRAP – Reps)


30 min amrap:
Run 400m
50 Wallball@9/6kg
Run 400m
50 HRPU
Run 400m
50 Box Jumps @24/20inch
Run 400m
50 KBS@24/16kg
Run 400m
50 Burpees
* All runs together
* Share workload on all 50 rep movements.

Read more

Friday

CrossFit Inventive – CrossFit


Warm-up


Red Banded:
3 way pull aparts
10 pass throughs
10 OHS
15 Forward pulls E/S
10 leg swings F/L
2 laps high knees
2 laps Butt kickes
2 laps side skips
2 laps bear crawl
1 lap spiderman lunge rotation.
2 lap banded crab walk
15 banded glute bridges
15 scap pulls
10 kipping swings
10 K2E
——————

Power Clean (Build to todays heaviest Power clean. )


12-15 mins to find todays heaviest power clean.
Last lift should be no heavier than 80% of your 1RM.

When establishing your 3 weights, warm up with:
4 CTB
3 T2B
2 Power cleans

Metcon (Time)


For Time
Buy in:
27 C2B Pull-ups
21 T2B
15 Power cleans

Increasing weight
Reps 1-5 (85-60kg)
Reps 6-10 (95-65kg)
Reps 11-15 ( 105-70kg)

*Scale C2B to Kipping or strict band.
*Scale T2B to K2E/Knee raises,V-ups.
*Scale weight as needed.

Clean


This clean is here to check percentages only.

Read more

Thursday

CrossFit Inventive – CrossFit


Warm-up


double car park run
2 laps high knees
2 laps butt kicks
1 lap overhead walking lunges
1 lap inchworm
20 scorpions front/back
30 sec lower back hipflexor stretch
————-
30 banded stiff legged deadlifts
30 Blue banded Glute bridges
————
Strength:

Deadlift (3 Sets 8 Reps @70% 2 mins rest)


Not Touch & Go!
Build up to 70% of your 1rep max then complete 3 x 8. 2 mins rest between each set.
Hold onto the, don’t switch off on the way back to the floor. Stop and reset your breathing, keep tight and lift the next rep.

Metcon (Time)


For time:
15-12-9-6
Deadlift @90/60kg
200m run between each round.
12 min cap

Read more

CONDITIONING

CrossFit Inventive – Pure Conditioning


Warm-up


10 LEG SWING F/L
10 Wall squats
3 inchworm 5 push-ups
10 plyo spiderman lunges
20 scorpions
20 Hollow rocks
40 calf pumps
——–
Tabata
Green banded high knees runing
Green banded In-Out jumps

Metcon (No Measure)


30 MIN AMRAP:
50M SLED PULL @AHAP
15/8 CAL ASSAULT BIKE
15/8 CAL SKI ERG
10 BURPEE BOX JUMP OVERS
@20INCH

Read more

Olympic Lifting

CrossFit Inventive – Olympic Weightlifting


Warm-up


T-spine stretch 60 seconds
Frog stretch 90 sec
puppy dog pose 60 sec
Twisted cross 30 sec each side
Red banded:
3 way pull-aparts
10 pass-throughs
10 OHS
—————
Barbell:
3 Hang snatch pull
3 Snatch pull
3 Power snatch
3 OHS
3 Snatch balance
3 Snatch
————-
Strength:

1 Hang snatch pull + 1 Hang snatch + 1 Snatch pull + Snatch (On every 2 mins x 6 sets)

Power Snatch (TNG Power snatch )


Mins 0-2:00 3 x TNG @70%
Mins 3:00-5:00 3 x TNG @75%
Mins 6:00-8:00 2 x TNG @80%
Mins 9:00-11:00 1 rep @85%
(12 mins total. 3 Sets of each)

Read more

Gymnastics

CrossFit Inventive – Gymnastics


Warm-up


3 Green banded stretches
T-spine stretch
20m High bum bear crawl
10m spiderman lunge with rotation
15 each side, Red banded front shoulder rotations
20 lat pull-downs
20 tricep ext
15 scap pulls
2 wall walks 10 sec pause, 30 rest between each
————–
2 mins continuous Hollow hold to arch position
In 15 sec rotations
————–

Metcon (No Measure)


15 Mins on kipping practice for kipping pull-ups
* Beat swing
* Hollow to Arch
* Tension on the bar
* Elbows down and back
* Pull in, Push off.

Metcon (No Measure)


For Quality
5 sets:
10 GHD Sit-ups
10m Handstand walk/3 wall walks
10 Ring dips
2 mins rest
*Coach or partner can assist your Hand stand walk.


Kipping positions


Read more

Accessory strength

CrossFit Inventive – Bullet Proof


Warm-up


20m banded monster walk
20m crab walk
10 banded glute bridges
20m bear crawl + 5 push-ups each end
——–
tabata:
L-ring hold
KB Hallows
——–

Metcon (No Measure)


With a partner complete:
21 Barbell flat bench @70/40kg
3 rope climb
15 Barbell flat bench
2 rope climbs
9 Barbell Flat bench
1 rope climbs

*Partner 1 complete 21 bench plus 3 rope climbs, Partner b is a spotter. Partner B completes the same while partner A spots the bench press.

Metcon (No Measure)


4 set super set of:
20 banded tricep ext
10 DB Hammer curls
60-90 rest

Read more

Tuesday

CrossFit Inventive – CrossFit


Warm-up


60 sec couch stretch E/S
3 green banded mobility stretches
30 sec wrist/forearm stretch, front & back.
——
3 sets:
row/ski x 10 cals
20m Overhead DB carry
10m Duck walk
——-
Barbell progressions:
Push press
Push Jerk
Spilt jerk
——

Metcon (3 Rounds for weight)


PRESSING
Running Clock: ( 4sets of each)
mins 0:00-3:00- 3 Push press
mins 4:00-7:00- 3 Push jerk
mins 8:00-11:00 3 Split jerk
*Increase weight for each movement. Each set must be the same weight.

Metcon (Time)


For time:
500/400m Row
50 wallball @9/6kg
50 Single Arm DB Push press @22.5/15kg(rotate 5 E/S)

Read more

Monday

CrossFit Inventive – CrossFit


Warm-up


Agility ladder drills
2 x single feet
2 x double feet
2 x lateral doubles
2 x In-out each square
2 x across square 3 tap
1 x high knee pulls
1 x quad pulls
1 x open/close gate
1 x inchworm
1 x spiderman lunge
———–
Blue bands:
2 x crab walk
2 x monster walk
———–
2 x 5 Dumbbell hang clean & jerk each side (mod weight)
———–

Metcon (Weight)


Stamina Squats
12 mim emom:
ODD: 2 Front Squat
EVEN: 4 Back Squat
Same Weight & Bar for both Front & Back Squats.
Aim for 60-70% of your 1RM back squat.

Metcon (Time)


For time:
21-15-9
Clean & Jerk @45/30kg
100-75-50
Double unders
10 min cap
Scale double unders :
150-100-75 single skips

Read more

Conditioning

CrossFit Inventive – Pure Conditioning


Metcon (No Measure)


Round for round with partner :
21/15 cal Row
12 lateral Burpee over rower
27-21-18-15-12-9-6-3
KBS @24/16kg

Read more

Partner WOD

CrossFit Inventive – CrossFit


Metcon (AMRAP – Rounds and Reps)


30 min amrap:
10 DB Box step overs (5 each)
20 DB Alt Snatch (10 each)
30 T2B (15 each)
200m Run. (Together)
RX= 1 x 22.5/15kg DB
*Follow the leader.
E.G. partner 2 cant do 15 T2B until partner 1 completes 15.

Read more

5 steps to Food Prepping

EASY MEAL PREP TIPS…

Ever wonder what it would be like to open your fridge to find a full week of healthy, delicious food that’s prepped and ready to be eaten? Sure would make sticking with your diet and achieving fat loss a lot easier… 

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Friday

CrossFit Inventive – CrossFit


Warm-up


Post Thursday stretch:
60 sec couch stretch each side
60 sec lower back/hip flexor each side
———
2 laps walking single leg deadlift
2 laps high knee running
2 laps butt kicks
2 laps side skips
1 lap single leg broad jumps
1 lap double leg broad jumps
(land with bent knees on broad jumps)
——-
10 inchworm + 5 push-ups on each one! (yes 50 pus-ups)
——-

Warm-up (No Measure)


10 min EMOM:
ODD- 10 Empty bar bent over rows
EVEN- 10 Empty bar strict press
(2 second pause at sternum on bent over row)
*Don’t drop empty bars on floor

Metcon (Time)


For time:
2 rounds:
8 hang power clean @70/45kg
8 lateral bar Burpees
immediately into:
2 rounds:
8 hang power clean @60/35kg
8 lateral bar burpees
immediately into:
2 rounds:
8 hang power cleans @50/25kg
8 lateral bar burpees
(15 min cap)

Read more

Thursday

CrossFit Inventive – CrossFit


Warm-up


Your choice on 2 mins: row/ski/bike
10 leg swings F/L
1 lap high bum bear crawl
1 lap low bum bear crawl
1 lap inchworm
1 lap Over head Walking lunges steps
10 wall facing squats
20 scorpions front/back
30 sec lower back hip flexor
30 Green banded SLDL + 20 Double leg glute bridges
Blue banded glute activation series: lat jumps/forward jumps/running steps. (Enjoy the burn)
——————-
Strength:

Hip Thrusters (4 x 8 @AHAP 90 rest)


Using a Brabell and a Flat Bench. Build up and complete 4 sets of 8 reps.

Metcon (4 Rounds for calories)


On every 2:30
20 Double Kettlebell Deadlifts (32/24 kg)
15 Double Kettlebell Front Squats (24/16 kg)
Max Calorie Row/Ski/Bike
Rest 2:30 and repeat for a total of FOUR sets.

Read more

Pure Conditioning

CrossFit Inventive – Pure Conditioning


Metcon (Time)


For time:
2000m Row/Ski
200 Double unders
10 rounds:
3 HSPU
6 Lateral Bench jumps
9 KBS @24/16kg

Read more

Olympic Lifting

CrossFit Inventive – Olympic Weightlifting


Warm-up


Red Band:
30 pull-aparts
10 pass throughs
10 Press Each side
2 laps high knee running
2 laps butt flicks
2 laps side kicks
Walking quad stretch x 2 laps
walking open close the hips x 2 laps
walking high knee pulls x 2 laps
2 laps monster banded walks
2 laps banded crab walks
30 Green banded SLDL
—————–
Barbell:
3 x clean pull
3 x power clean
3 x front squat
3 x squat clean
3 x press in split jerk position
3 x spilt jerk
3 x clean & jerk
—————-
Strength:

Tall Jerks (4 sets of 3 reps 60 rest)


This drill is to be done with light weight!
Focus on solid body position.

Movement is half strict press, drop into spilt jerk, punching the bar to the ceiling for the remainder of the lift.

Clean and Jerk (INCREASING WEIGHT/DECREASING REPS)


On every 90 seconds:
Set 1: 3-2-1 (TNG REPS)
Set 2: 3-2-1
SET 3: 3-2-1-1
INCREASE BY 2.5-5KG EACH LIFT.
REP 3 IN SECOND SET WILL BE THE SAME AS REP 2 IN EACH PREVIOUS SET.
RECORD LAST SINGLE.
(0:00-13:30 mins)

Read more

Gymnastics

CrossFit Inventive – Gymnastics


Warm-up


3 x 20 0n 20 off:Thoracic spine stretch on med ball
30 sec twisted cross each side
30 sec table top stretch
20 alt push-up shoulder taps
20 hollow rocks
10 alt plyo spiderman lunge jumps
3 inchworm 1 push-up
10 scap-pulls
10 tight kipping swings
——–
3 rounds:
20 sec hollow rock hold/20 sec superman hold
20 rest
——–

Metcon (No Measure)


Skills work:
15 mins on Toes to Bar tech
*Establish the correct kip, not swing.
Performing, Hollow and Arch.
*4 attempts on beat swings together.
* 4 attempts tight lats, pulling leverage down on the bar with straight arms.
*4 attempts kip with tuck
*4 attempts at Tuck & Flick (have a target)

Metcon (AMRAP – Rounds and Reps)


15 mins amrap:
5 Burpee pull-up
100m Dumbbell farmers carry@2×22.5/15kg
15 box jumps overs @20inch (M&F)

Read more

Accessory strength:

CrossFit Inventive – Bullet Proof


Warm-up


Two sets of:
Single-Arm Ring Row x 12 reps each arm
Rest 20 seconds
Banded Lat Pull-Downs x 20 reps
Rest 20 seconds
Headbut push-ups x 10 reps
Rest 20 seconds

Metcon (No Measure)


4 sets:
10 double DB bent over rows
3 inchworm 1 push-up
10 side plank pulses each side
20 Alt push-ups shoulder taps
no rest

Metcon (3 Rounds for reps)


3 sets of Max rep weighted push-ups
2 mins rest

Metcon (No Measure)


5 sets super set:
10 x banded russian KBS
10 x GHD sit-ups
90 rest

Read more

Tuesday

CrossFit Inventive – CrossFit


Warm-up


60 sec Couch stretch E/S
30 sec Box Glute/ITB stretch
30 sec front/lateral puppy dog pose
10 leg swings F/L each leg
20 alt plank to push-ups
———
Every 90 seconds for 12 minutes (2 sets):
Station 1 – 30 seconds Bear Crawl + 30 seconds Hollow Hold
Station 2 – 30 seconds red banded pull-aparts + 30 sec pass throughs
Station 3 – Single leg Step-Ups x 30 seconds each leg
Station 4 – 30 seconds Mini-Band Monster Walks + 30 sec Mini-Band Squats
——–

Power Snatch (On every 2 mins TNG Power Snatch)


Set 1 – 5 reps @ Mod 75%
*Set 2 – 3 reps @ Mod-Heav 80%
*Set 3 – 1 rep @ Heavy 90%
*Set 4 – 8 reps @ Mod 75%
*Set 5 – 8 reps @ Mod
*Set 6 – 8 rep @ Mod
* Recording sinle only

Metcon (Time)


For time:
100 Alternating DB Snatch @22.5/15kg
on every min perform 5 push-ups until complete.
12 min cap

Read more

Conditioning

CrossFit Inventive – Pure Conditioning


Warm-up


Couch stretch 60 sec each side
30 banded SLDL
2 laps banded crab walks
Tabata:
10m shuttle run
Bear crawl
——–

Metcon (Time)


Partner WOD
3 rounds for time of:
1000m Row
75 Russian KBS @24/16
50 Lateral Burpee over rower

Read more

Monday

CrossFit Inventive – CrossFit


Warm-up


60 seconds Row/Bike Ski
15 rest (Change conditioning piece)
60 seconds Row/bike/Ski
Then:
30 sec spiderman lunge hold E/S
30 sec hammy stretch E/S
30 sec Glute stretch E/S
30 sec lower back/hip flexor E/S
10 HRPU (down slow/up fast)
Then:
3 sets:
15 Sec KB handle hold E/S
8 KBS
4 Single arm Thrusters E/S
———
Strength:

Thruster (12 mins to establish a 3RM Thruster)


Record Heaviest successful 3.
*Make sure to use the 12 mins. Build in small increments if your staying light and focusing on technique.

Metcon (No Measure)


15 min EMOM: (5 sets)
min 1- 15/10 cal row
min 2- Deadball to Shoulder
min 3- 10 Dumbbell flat bench
@2×22.5/15kg

Read more

Saturday Partner WOD

CrossFit Inventive – CrossFit


Metcon (AMRAP – Rounds)


5 x 4 minute amrap:
3 x Double DB hang squat clean
6 x Double DB Deadlift
9 x Box jump overs @20inch
2 mins rest
RX = 2 x 22.5/15kg

*1 partner completes full round, while other partner rest.
**Score total completed rounds for the 5 sets.

Read more

Friday

CrossFit Inventive – CrossFit


Warm-up


10 cal ski
10 HRPU
10 Ring rows
10 cal ski
3 inch worm no push-up
20 cropions
10 cal ski
30 sec spiderman lunge E/E
40 calf pumps
——
20 sec plank
20 sec side plank L
20 sec side plank R
20 sec plank
20 rest repeat

Metcon (Time)


For time:
“Annie”
50-40-30-20-10
Sit-ups
Double unders

INTO

“Half Karen”
75 wallball @9/6kg

INTO

“No Run Helen”
3 rounds:
21 KBS@24/16
12 Pull-ups

30 min cap

Read more

Thursday

CrossFit Inventive – CrossFit


Warm-up


Warm-Up.
2 laps banded forward walking
2 laps Banded crab walk
30 Green banded SLDL into 30 sec wall squat

Followed by…

Two Sets:
Row 200m or Bike 10 cals
Scapular Pull-Ups x 10
Kipping swings x 10
Bulgarian split lunge x 10 E/L
Straight-Leg Sit-Ups x 10
Double leg glute bridge x 15
Scorpions x 20
—————
Strength:

Metcon (No Measure)


Super Set x 5 Sets of:
5 Bulagrian Split squats each leg (box)
10 Barbell SLDL
90 rest

Metcon (AMRAP – Rounds and Reps)


12 minute AMRAP:
3 BAR MUSCLE UPS
6 CLEAN & JERK @60/40KG
12 DEADLIFTS @60/40KG

Read more

Conditioning

CrossFit Inventive – Pure Conditioning


Metcon (No Measure)


On every 5 min for 5 sets:
300m row
200m Ski
15/10 Cal Assault bike

Read more

Gymnastics

CrossFit Inventive – Gymnastics


Warm-up


Green banded Shoulder Mobility
2 x laps high bum Bear crawl
1 x lap inchworm
40 x calf pumps
40 x alt hand plank shoulder taps (not fast)
10 x leg swings E/W
3 x 20m Overhead DB Carry(increase weight each set)
3 x Wall walks for quality. Aim for nose & toes on the wall and walking back off the wall without collapsing.
————————–

Metcon (No Measure)


Partner up on every minute for 10 mins:( 5 sets each, alternating mins)
30 sec free weight handstand hold in each minute.
*Kick up into partners arm. Partner spot . Partner should only be giving enough of a spot so that the partner doing the handstand hold is working for it.
**Scale to Handstand kick up on wall for 20 sec each minute or practice your kick ups and hold each minute.
*Scale again to wall walk nose to toes. Build confidence!

Ring Dips (4 sets max rep 90 rest)


Record total reps.

Metcon (No Measure)


1 min On/1 in Off for max reps each set. of: ( x 3 sets)
Strict HSPU
Row Cals
Double unders

*Work on getting those first Dubz.
*Work hard on the rower and keep consistent cals each round.

Read more

Olympic Lifting

CrossFit Inventive – Olympic Weightlifting


Warm-up


60 seconds on row/bike
ski
60 sec frog stretch
30 sec couch stretch
60 sec partner pec/shoulder stretch
30 sec table top stretch
40 alt shoulder taps
3 x sets:
10 plyo spiderman lunges
3 inchworm no push-up
10 banded press

1 x Snatch Pull + 1 x Power Snatch + 1 x Squat Snatch (OnE90 sec x 8 sets)


Build over the 8 sets.
Focus on getting the bar out of the hip crease on each movement.
Hold the bar for this complex.
Record last successful lift.

High-Hang Snatch (10 Min EMOM: x 2)


Minimal movement from the hip crease. Pull under the bar fast.
Keep tight throughout the lift.

Read more

Tuesday

CrossFit Inventive – CrossFit


Warm-up (No Measure)


Loosen the legs:
60 sec couch stretch E/S
30 sec Glute stretch E/S
30 sec Lower back/hip flexor E/S
Working top to bottom, cycle through 3 sets:
10/6 cal assault bike
20 Red banded pull-aparts
10 Red banded pass throughs
5 scap pulls
5 kipping knee raises.
10 hollow rocks
————–

Strict Pull-ups (10 min EMOM: X 4 REPS)


No Kip!
Start movement at full extension, activate scapulars drawing them down your back as you pull your chin to and above the cross bar. Lower back to full extension of the arms before dropping off the bar.
*Anyone wishing to work harder can add a dumbbell for weight pull-ups. Make sure your still completing the 4 reps each set.
*Scale to banded strict. Make sure to get the 4 reps each set.

Metcon (Time)


3 Rounds for time:
20 Hang power snatch @40/30kg
20 T2B
13 min cap

Read more

Accessory Strength

CrossFit Inventive – Bullet Proof


Warm-up


3 Sets:
150m row
5 burpees no jump
6 Alt Reverse lunges
6 KB/DB strict press E/S
6 Ring rows
20 banded tricep Ext
——————

Metcon (No Measure)


Super set.
For quality complete:
10-8-6-4-2 reps of:
DB floor press
DB Bent over row
*Using two DB’s
*Use same weight for both movements and choose a weight were each set of each movement can be completed unbroken.
*Only using minimal rest, enough so you don’t fail but your able to keep moving.

Metcon (No Measure)


Super Sets x 4 Sets of:
20 second L-ring hold straight into:
15 Tricep Box Dips.
2 mins rest after the dips are complete.
*Keep back close to the box while dipping.

Metcon (No Measure)


4 Sets:
10 x Dumbbell Hammer curls
90 rest.
*Use same weight for the 4 working sets.
*No swinging the hips to curl the dumbbells up.

Read more

Monday

CrossFit Inventive – CrossFit


Warm-up (No Measure)


Frog stretch x 90 sec
Couch stretch x 30 sec
30 sec Glute stretch each side
Green banded ankle mobility each side
3 x 10 banded crab walks
30 x Green banded SLdL
20 x Double leg glute bridges
20 x scorpions front
30 sec lower back/hip flexor E/S
———————-
Strength:

Front Squat (4 sets 4 reps + 5kg on last week)


Build up to last weeks front squat performance and add no more than 5kg max if possible.
If you have missed this squat cycle, build up and complete 4 x 4 at the same weight. Heavy with good form!!
90 sec rest between sets.
Last week of Heavy front squats.
Make sure to record weights.

Metcon (AMRAP – Rounds and Reps)


8 minute amrap:
10 x KBS @24/16kg
10 x KB-singlke arm thrusters (Left side)
10 x KB-SDHP @24/16kg
10 x KB single arm thrusters (Right side)

*Scale Thrusters to KB goblet squats if you have overhead limitations
* Scale Thrusters to KB push press if you have lower body limitations.

Read more

Conditioning

CrossFit Inventive – Pure Conditioning


Metcon (No Measure)


On Evert 5 mins for 6 sets:
40m Bear crawl
20 strict push-ups
40m Bear crawl
10 Burpees
*Coach place cones 10m apart. Athletes make sure to do a true 40m bear crawl each time.
**Enjoy the burn, see ya’s tomorrow!

Read more

Saturday Partner WOD

CrossFit Inventive – CrossFit


Warm-up

Metcon (Time)


“DO THE BURPEES”

For time:

80 Hang Power Clean @50/35
80 Front Squat @50/35
80 Push Press @50/35
80 Front Rack Lunges @50/35
80 Deadlifts @50/35

Both partners use one barbell. Each break both partners have to do 5 burpees each. (P1 does 5 then P2 does 5)

Read more

Friday

CrossFit Inventive – CrossFit


Warm-up


Wrist Stretch x 30 seconds
Assault Bike x 30 seconds
Plank x 30 seconds
Row x 30 seconds
Double leg Glute Bridges x 30 seconds
Handstand hold x 30 seconds
Scorpions x 30 seconds
Calf pumps x 30 seconds
*work through the list making sure you do a true 30 sec of each.

Metcon (2 Rounds for reps)


24 min Running clock:(2 sets) for max calories/reps of:
2 Mins of Rowing for calories
60 rest
2 Mins of Burpee Box Jump-Overs 24/20inch
60 rest
2 Mins of Assault Bike for calories
60 rest
2 Mins of HSPU
60 rest
*Score total reps each set.

Read more

Thursday

CrossFit Inventive – CrossFit


Warm-up


3 x 30 sec T-spine stretch 15 rest between each
Banded Good Mornings x 30 reps (increase your speed as you go)
3 x 10 each way banded crab walks
5 inchworn 1 push-up
10 alt jumping spiderman lunges
3 x 5 kipping knee raises
20 scorpions front/back
30 sec lower back hip flexor each side
——————-

Deadlift (10 mins building to 8 @70%)


Spend 10 mins building to todays WOD weight @70% of your 1RM using the 8rep range each lift.
Try to get a lift in each minute for 10 mins.
*Record weight.
Then:

Metcon (AMRAP – Rounds and Reps)


20 min amrap:
8 Deadlifts @ 70% of 1-RM
16 T2B
24 Alt body weight Lunges
32 Push-Ups

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Conditioning

CrossFit Inventive – Pure Conditioning


Metcon (No Measure)


On every 2:30 mins x 5 sets: (0:00-10:00 mins)
10 Cal Row
10 Box jumps
10 burpees
Rest an extra 2 mins after 10:00 min mark then:
On every 2:30 mins x 5 sets (0:00-10:00):
15/8 Cal Assault bike
15 KB-Goblet squats @24/16kg
Rest an extra 2 mins after 10:00 min mark then:
On every 2:30 mins x 5 sets:
10 cal ski-erg
15 HRPU
15 Abmat sit-ups

*Work hard for more rest on each effort.

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Olympic Lifting

CrossFit Inventive – Olympic Weightlifting


Warm-up


2 min frog stretch
30 sec couch stretch each side
30 sec spiderman lunge each side
60 sec puppy dog pose
30 sec wrist forearm stretch
30 sec green banded ankle mobility each side
—————-
Barbell:
20 wrist rotation stretches with the bar.
3 clean pulls
3 power cleans
3 front squats
3 squat cleans
—————-

1 x Clean Pull + 1 x Power Clean + 1 x Squat Clean (15 min emom x 1 rep)


This a long emom. Start light and build safely over the 15 sets.
This complex is Touch N Go reps.

Hang Clean (12 mins on technique)


Spend 12 mins working towards a safe single. Can be power or squat.
Go heavy but do not max out. Focus on form.
Fast elbows under bar and catching correctly with bum back and knees tracking over toes.

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Gymnastics

CrossFit Inventive – Gymnastics


Warm-up


30 red banded nose bridges
30 red banded tricep ext
30 red banded lat pull-downs
40 x Alt Push-up plank hold shoulder taps
2 x 10m High bum bear crawls
1 x 10m Spiderman lunge
10 x scap pulls
20 x Hollow rocks
3 x 30 sec L-ring holds
—————–

Ring Dips (4 sets max reps 90 sec rest)


Score for total reps over the 4 sets.
*Scale to banded dips on rings or stationary dip bar.

Metcon (No Measure)


ON THE HIGH RINGS
12 min emom:
Odd- 30 sec on max rep ring T2B
Even- 30 sec Max rep scap push-ups

Metcon (AMRAP – Rounds and Reps)


12 min amrap:
15 abmat sit-ups
20 KB-SDHP @24/16kg
60 single skips (No doubles)

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Tuesday

CrossFit Inventive – CrossFit


Warm-up


60 sec puppy dog pose
30 sec twisted cross each side
20 scorpions F/B
30 sec lower back/hipflexor E/S
30 sec Glute E/S
————-
30 red banded pull-aparts
10 pass throughs
10 press each side ( band in foot)
————–
Barbell:
3 Push press
3 Push jerk
3 split jerk
Then 1 x Complex:

Push Press + Push Jerk + Split Jerk (On Every 90 sec x 8 sets)


Build over the 8 sets to a safe heavy single with good technique.
This is about identifying each movement standard correctly. The weight on your bar should be determined by the push press. If you cannot push press the first movement you have gone to heavy! Coach make them take weight off!
*Record last successful lift.

Metcon (Time)


For Time:
10-8-6-4-2:
Hang Power clean @60/40
S2O @60/40
Burpee
(12 min cap)

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Accessory Strength

CrossFit Inventive – Bullet Proof


Warm-up


2 x 10 each way banded crab walk
20 x Banded SLDL
2 laps High bum bear crawl
1 laps spiderman lunge/rotation
——-
3 sets:
5 single arm ring row
20 sec static Goblet squat hold
——-

Metcon (No Measure)


Super set: (x 4 sets)
10 x Banded Russian KBS
10 x Alt Bulgarian split lunge jumps. (Body weight)
90 rest

Metcon (No Measure)


Super Set: (x 4 sets)
10 x Single leg Dumbbell SLDL each side into:
10 Single arm Dumbbell Bent over Row each side.
90 rest.

Metcon (No Measure)


Super Set ( x 4 sets)
20 banded tricep ext
20 banded lat pull-downs
10 Close grip tricep push-ups
90 rest
*aim to do one exercise straight into the next!

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Monday

CrossFit Inventive – CrossFit


Warm-up


Frog stretch x 90 sec
Couch stretch x 30 sec
30 sec Glute stretch each side
Green banded ankle mobility each side
3 x 10 banded crab walks
2 x 10m walking lunges
2 x 10m Bear crawl
10 scap pulls
10 kipping swings
15 single leg glute bridges each side
———————-
Strength:

Front Squat (4 sets 4 reps @80%)


Build up to 80% of last weeks heavy 4 reps and complete 4 sets of 4 reps. 90 sec rest between each working set.
If you did not do last weeks front squat build up and do 4 x 4 @same weight or older percentages.

Metcon (AMRAP – Rounds and Reps)


15 min amrap:
15 Air squats
10 Push-ups
5 Pull-ups

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CONDITIONING

CrossFit Inventive – Pure Conditioning


Warm-up


3 Cycles through for quality:
10 cal row
5 HRPU
5 Wall squats
3 inchworm with 3 scap push ups
5 cal Assault bike
————–

Metcon (No Measure)


24 min emom:
min 1- 16/12 Cal Row
min 2- 14 Wallball @9/6kg
min 3- 12 Burpee to target
min 3- 10/8 Cal Bike

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Teams of 3

CrossFit Inventive – CrossFit


Warm-up


WOODY’S WARM-UP

Metcon (AMRAP – Reps)


In Teams Of 3
Share workload evenly as possible: 30 min running clock
5 min amrap:
max cal assault bike
rest 60 sec
5 mins Max rep wallball @9/6kg
rest 60 sec
5 min max cal row
rest 60 sec
5 mins max rep HSPU
rest 60 sec
5 min max cal ski-erg
rest 60 sec
*Cals are scored as reps.
*Score for total reps.
* Work through the list in order.
*If you team start on the Row, follow it down the list and back top the top until wallballs are complete.
*NO CHALK NEEDED

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Friday

CrossFit Inventive – CrossFit


Warm-up


30 sec lower back/hip flexor
30 sec glute stretch
30 sec forearm stretch
2 Sets:
10 cal assault bike
3 inch worm 1 push ups
5 wall squats
10 calf pumps
10 Alt plyometric spiderman lunge jumps
10 scorpions
———–
30 green banded SLD
3 x 10 each way banded crab walks.
———–

Metcon (Weight)


12 MIN EMOM:
ODD: 1 x Power clean + 1 x Front squat + 1 x Squat clean
Even: 35 Double unders/70 singles
*6-8 mins to build up to your complex weight. Stay at the same weight for all 6 sets on the complex.

2 x 500m Row (2 Rounds for time)


These are 2 max effort rows.
Cycle through 2 x 500m Row efforts.
3 mins between sets.
Larger groups go as soon as possible after the 3 min rest.

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Thursday

CrossFit Inventive – CrossFit


Warm-up


20 scorpions front/back
30 sec lower back hip flexor each side
30 sec glute each side
30 sec spiderman each side
———————
Perform 1 set of each:
*Station 1 – 20 Banded SLDL
*Station 2 – Banded Lateral crab Walk 2 x 10 E/W
*Station 3 – Single-Leg Glute raises (15 each side)
*Station 4 – 15 scap pulls
*Station 5 – 20 Dynamic Bulgarian Split Squat Jumps

Deadlift (3 x TNG reps @80% OE90 sec x 8 sets)


Build to 80% or the same as last weeks weight and complete 3 x TNG reps on every 90 seconds for 8 sets.

Metcon (AMRAP – Rounds and Reps)


15 Min amrap:
15 Lateral Bar Burpees
15 Deadlifts (@100/70kg
15 Pull-ups

*Pull-ups can be kipping/butterfly/strict

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Pure Conditioning

CrossFit Inventive – Pure Conditioning


Warm-up (No Measure)


2 sets:
10 HRPU
10 hollow rocks
10 scap pulls
10 wall squats
10m Bear Crawl
5 inchworm 1 push-up
10 cal assault bike
——————-

Metcon (No Measure)


Individual Body Weight
30 MIN EMOM: (3 sets)
1 – 5 Burpee 2 target
2 – 10 Box jump @30/24 inch
3 – 15 Box Dips
4 – 20 HRPU
5 – 25 Abmat sit-ups
6 – 30 Hanging Knee raises
7 – 35 air squats
8 – 40 plate twist @5kg
9 – 45 Second plank hold
10 – 50 Double unders

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Gymnastics

CrossFit Inventive – Gymnastics


Warm-up


30 red banded nose bridges
15 internal/external rotations each side
20 red banded pass throughs
30 sec wrist stretch
20m High bum bear crawl
15 Scap pulls
40 calf pumps
————-
30 on 40 off for 3 rounds:
L-Ring Hold
————
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Donkey Kicks x 30 seconds effort
Interval 2 – Hand Plank Shoulder Taps x 30 seconds effort
———-

Ring Dips (3 sets max reps 90 sec rest)

Metcon (Time)


For Time:
1000/700m Row
100 Double-unders/200 singles
25 Strict Pull-Ups
12 min cap

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Olympic Lifting

CrossFit Inventive – Olympic Weightlifting


Warm-up


2 min couch stretch
30 sec couch stretch each side
30 sec on each Green banded shoulder mobility stretch
30 sec green banded ankle mobility each sed
30 red banded pull-aparts
20 pass throughs
10 OHS
———-
Empty Barbell warm-up:
3 snatch pulls
3 power snatch
3 OHS
3 Full snatch
Rest
3 power clean
3 front squat
3 full clean
3 Push jerk
3 split jerk
———–

Snatch (7 min emom x 1 rep)


Start at light to Moderate weight and build over the 7 lifts if possible.
record last successful single. NO MORE then 2.5/5kg per lift.

Hang Power Snatch (Complete 2 x 30 sec max rep barbell c)


Complete 2 x 30 sec max rep hang power snatch barbell cycling sets for max reps.
*Aim to hold the bar for the entire 30 seconds of both sets.
Weight at 40/30kg or a weight you can hold onto with good form!
Record total reps.

Clean and Jerk (7 min EMOM: 1 x rep)


Start at light to Moderate weight and build over the 7 lifts if possible.
record last successful single. NO MORE then 2.5-5kg per lift.

Metcon (AMRAP – Reps)


Clean & Jerk Barbell cycling:

Complete 2 x 30 sec max rep clean & jerk (Grace style) barbell cycling sets for max reps. 60 sec rest between sets. Score max reps between both sets.
*Aim to hold the bar for the entire 30 seconds of both sets.
Weight at 50/35kg or a weight you can hold onto with good form!

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Tuesday

CrossFit Inventive – CrossFit


Warm-up


Green banded shoulder mobility
3 sets:
15/10 cal row
5 wall squats
20 plank opposite shoulder taps
10 Red banded pull aparts
10 red banded pass throughs
3 inchworm 1 push up
——————–
Strength:

Push Jerk (3 REPS OE90SEC X 8 SETS)


Build each set if possible.

Beginners stay light and focus on good form.

Isabel (Time)


For Time: 30 Snatches, 135# / 95#
RX: 60/42.5kg

Read more

Accessory Strength

CrossFit Inventive – Bullet Proof


Warm-up


30 red banded pull aparts
10 red banded pass throughs
2 x 10m Overhead banded walking lunges
30 red banded tricep ext
20 red banded lat pull-downs
——————

Metcon (No Measure)


15 min emom: (5 sets)
1- 5 x Single Arm DB Push Press each side @1×22.5/15kg
2- 5 x underhand grip pull-ups
3- 10 x Dumbbell Flat bench press @2×22.5/15kg
*scale above weights if needed.

Metcon (No Measure)


3 x 15 each side:
Single Leg Double Dumbbell Split lunge (back foot on bench)
90 sec rest.
Use same weight for all three sets.

Metcon (No Measure)


4 sets, super set:
15 Barbell bicep curls @20/15kg
20 heavy plate twist
90 rest.

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Conditioning

CrossFit Inventive – Pure Conditioning


Warm-up


Cycle Through:
60 sec row
60 sec bike
60 sec Ski
60 sec plank
60 sec wall squat
30 sec hanging knee raise
—————-

Metcon (Time)


Teams of 3
3 Rounds For Time:
100 cal Row
100 cal Bike
*50m DB Farmers Carry after each effort. @2×22.5/15kg
(50m 5 x laps of gym floor)

Read more

Monday

CrossFit Inventive – CrossFit


Warm-up


Frog stretch x 90 sec
Couch stretch x 30 sec
Green banded Ankle mobility x 30 each
3 x 10 banded crab walks
10m walking single leg hamstring ext
10m walking lunges
10m Bear crawl
10 scap pulls
10 kipping knee raises
———————-
Strength:

Front Squat (4-4-4-4-4-4-4)


Build to a heavy 4 reps over 7 attempts.
Make sure form is correct on last set.
Rest as needed between set.

Metcon (Time)


3 Rounds For Time:
10 Hang DB Snatch (L)
10 Hang DB Snatch (R)
15 T2B
10 DB Overhead Lunges (L)
10 DB Overhead Lunges (R)
(12 Min Cap)

Read more

Saturday

CrossFit Inventive – CrossFit


Metcon (3 Rounds for reps)


Partner WODS

AMRAP 6
20 Deadlifts @100/70kg
20 Push Ups
-3 min rest-
AMRAP 6
20 SDHP @40/25kg
20 T2B
-3 min rest-
AMRAP 6
20 Hang Power Snatch @40/25kg
20 Lat Bar Burpees

*Share workload evenly throughout.

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Friday

CrossFit Inventive – CrossFit


Warm-up


Cycle through:
30 green banded SLDL
3 x 10 eachway
10 x Ring rows
10 x Tempo push-ups down normal/up fast
10 x Wall squats
20 x Hollow rocks
————–

Dumbbell Bent Over Row (4 x 10 Single Arm Dumbbell Row (each side))


Accessory Strength:
Complete 1 light warm-up set then do 4 sets of 10 reps each arm at the same weight.
90 rest between sets.

Metcon (No Measure)


ON Every 2 MINS:
1- 10 x Burpee Pull-ups
2- 20 x Box Jumps
3- 30 Wallball shots @9/6kg
x 3 Sets.

*Scale Burpee pull-up to 15 burpee 2 target.

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Thursday

CrossFit Inventive – CrossFit


Warm-up


20 scorpions F/B
30 sec lower back hip flexor each side
30 sec glute stretch Each side
30 sec forearm stretch
3 Sets:
5 KB-SLDL each side
5 KBS
3 inchworm 3 scap push-ups
———–

Deadlift (6 x 2 @80% ON-E 90 sec)


Build to 80% and complete 2 drop rest reps on every 90 seconds x 6 sets.

Metcon (Time)


For time
50/40 Calories of Assault Bike
50 Power cleans @70/45kg
12 min cap

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Pure Conditioning

CrossFit Inventive – Pure Conditioning


Metcon (No Measure)


In Teams of 3 For Time complete:
500 cal Row

*EMOM THE FOLLOWING UNTIL ROW IS COMPLETE:
Partner A Row
Partner B 12/8 Cal assault bike
Partner C REST

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Olympic Lifting

CrossFit Inventive – Olympic Weightlifting


Warm-up


Warm-Up.
T-spine stretch x 60 seconds
Frog Stretch x 60 seconds
Couch Stretch x 60 seconds per side
Ankle mobility x 60 per side
—————
Barbell:

High Hang Snatch + Snatch (1 x Complex on E90 sec)


Every 90 sec, for (8 sets):
High Hang Snatch + Snatch @ 65-75% of 1-RM Snatch

Snatch (Drop Reset Reps)


Snatch On E2mins x 6 sets
0:00-2:00
5 reps @65%
2:00-4:00
4 reps @70%
4:00-6:00
3 reps @75%
6:00-8:00
2 reps @80%
8:00-10:00
1 rep @85%
10:00-12:00
1 reps @90%

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Gymnastics

CrossFit Inventive – Gymnastics


Warm-up


T-Spine wallbal stretch x 60 sec
30 banded nose bridges
10 banded anterior rotations each side
30 banded tricep ext
10 single arm lat pulls each side
—————————-
Running clock: Go on every 30 seconds (4 mins)
1- 5 kipping swings + 5 squats
2- 10 Scap push-ups
3- 10 hollow rocks
4- 5 scap pulls
Repeat
—————————-

Metcon (3 Rounds for reps)


3 sets of max rep:
Strict ring dips
90 rest
—-
Scaled:
Max rep banded ring or stationary dips

Metcon (No Measure)


10 Min Emom:
in same minute complete:
1 x strict pull-up + 1 x C2B + 1 x BMUP

Scaled option:
1 x Strict pull-up + 1 x Kipping Pull-up + 1 x C2B

Metcon (No Measure)


Every 3 minutes, for 12 minutes (4 sets):
60 second Double KB Front-Racked Wall Sit (24/16 kg)
15 Toes-to-Bar
50m Farmers carry with 2 x 24/16kg

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Tuesday

CrossFit Inventive – CrossFit


Warm-up


Green banded shoulder mobility
30 sec Green banded ankle mobility each side
60 sec frog stretch
60 Couch stretch each side
3 x 10 E/W banded crab walks
30 SLDL
———————
3 x 20 sec Handstand holds/wall-walk hold
———————

Back Squat (Percentage work)


2 x 3 @70%
2 x 2 @75%
3 x 1 @80%
90 rest between each of the above working sets.
Record 80% weight.

Metcon (AMRAP – Rounds and Reps)


8 min amrap:
20 Alt lunges (BW)
10 HSPU
20 Barbell Thrusters @35/20kg
10 Burpees

Read more

Accessory

CrossFit Inventive – Bullet Proof


Warm-up


Running clock:
20 sec Kettlebell single arm front rack hold E/S
5 KB Halo’s each way
5 single leg SLDL E/S
5 HRPU
10m single leg broad jumps
x 3 rounds

Metcon (No Measure)


4 sets of 6 reps each side:
Single leg lateral plate jumps
Increase height each set if possible

Metcon (No Measure)


Super set:
10 x DB Floor Press
6 x Elevated false grip ring rows
x 5 sets

Metcon (No Measure)


3 sets of:
Barbell Bicep curl 21’s

Metcon (No Measure)


4 x 15 GHD sit-ups

Read more

MONDAY

CrossFit Inventive – CrossFit


Warm-up


Twisted Cross 30 E/S
Puppy dog x 60 sec
Red banded:
Pull aparts x 20
Pass throughs x 10
Press x 15
10 x OHS
———-
3 sets of:
Increasing weight DB overhead carry
5 scap pulls
10 calf pumps
————–
Strength:

Push Press


Every 90 seconds x (6 sets) of:
Push Press increasing weight
Set 1 – 5 reps 0:00
Set 2 – 4 reps 1:30
Set 3 – 3 reps 3:00
Set 4 – 5 reps 4:30
Set 5 – 4 reps 6:00
Set 6 – 3 reps 7:30
*Make
Immediately followed by…
2 Sets of 8 reps at your 5 rep starting weight on every 90 seconds.
Record Last 3 rep weight.

Metcon (Time)


For time:
30 Alt DB snatch @22.5/15kg
15 Pull-ups
100 Double-Unders
30 Alt DB snatch @22.5/15kg
15 Pull-ups
100 Double-unders

Time Cap = 12:00

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Conditioning

CrossFit Inventive – Pure Conditioning


Warm-up


20 scorpions F/B
30 sec Lower back hipfleor
30 Green banded SLDL
3 x 10 EW crab walks
20m bear crawl
——-
3 x 100m Ski-erg efforts
10 x KB Goblet squats after each effort
——-

Metcon (No Measure)


30 min Amrap:
Teams of 2.
1000m Ski Erg/Row
30 Deadball squats (hold at Stomach)@AHAP
80m Bear Crawl (ALt 4 x 20m)

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Partner WOD

CrossFit Inventive – CrossFit


Metcon (Time)


6 Rounds For Time:
200m Farmers carry 2 x KB/DB @AHAP
40 wallball @9/6kg
200m Run (Together)
40 HRPU

Read more

Friday

CrossFit Inventive – CrossFit


Warm-up


20 pull aparts
10 pass throughs
30 Banded tricep ext
30 Banded Lat pulldowns
2 x 10m High bum bear crawls
20 scorpions front
30 sec lower back hipflexor each side
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Push-Ups
30 Second Side Plank (right)
30 Second Hang Knee raise
Rest 30 seconds
——————-

Metcon (No Measure)


On Every 90 seconds x 8 Sets:
4 Strict Pull-ups + 4 Ring dips
Go on:
0:00/1:30/3:00/4:30/6:00/7:30/9:00/10:30

Metcon (Time)


For Time:
50-40-30-20-10
Ab-mat sit-ups
25-20-15-10-5
Burpees
10-8-6-4-2
C2B Pull-ups
No cap (Coach calls cut off)

Above rep scheme E.G:
50 sit-up, 25 burpee, 10 C2B
40 Sit-ups, 20 burpee, 8 C2b
“Etc”

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