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Todays Workout

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.

Read more

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

Read more

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

Read more

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

Read more

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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Conditioning

CrossFit Inventive – Pure Conditioning


Metcon (5 Rounds for time)


5 rounds, each for time of:
Row 250/200 meters
10 Burpee Box jumps @ 24″/20″
Run 200 meters
– Rest 2 minutes

Read more

Thursday

CrossFit Inventive – CrossFit


Deadlift (4 x 4 Deficit @75%)


Build to 75% of your 1RM & complete 4 sets of 4 reps @75% of your 1RM. Stand on 1 x 20kg plate.

DT (Time)


5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
RX=70/47.5kg

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Olympic Lifting

CrossFit Inventive – Olympic Weightlifting


Warm-up


Frog stretch
couch stretch
ankle mobility
shoulder mobility
wrist mobility
————-
Barbell
x 3 reps
Clean Pull
Power clean
Hang power clean
front squat
squat clean
————-

Clean (2 drop reset reps x 8 on e min)

Squat Clean (2 drop reset reps on every min x8 )


Start @60% of your 1RM and build

Metcon (No Measure)


Power Clean (5 reps Every min (5 mins))

Light Weight (touch and go)

Rest 1 min

Power Clean 3 reps Every min (5 mins)

Moderate Weight (touch and go)

Rest 1 min

Power Clean (1 reps Every 30 secs (5 mins)

Heavy Weight

Rest 1 min

Power Clean (5 reps Every min (5 mins)

Light Weight (same weight you started with)

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Gymnastics

CrossFit Inventive – Gymnastics


Warm-up


30 banded pull-aparts
10 pass throughs
15 Ring scap pulls
1 lap spiderman lunge rotation
20m High bum Bear crawl
——————————

Metcon (No Measure)


Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Supine Banded Lat Pull-Down x 10 reps @ 2030
Interval 2 – Hollow Body Hang Hold x 20-30 sec
*The shape you hold should bring your hips closer to your ribs, not bending at the hips. A small hollow shape for longer time is better than an aggressive hollow shape for less time.

Metcon (No Measure)


Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Kick to Handstand on Wall with Hands Turned Out x 10 reps
Interval 2 – Donkey Kicks x 15 reps

Metcon (No Measure)


For 60 seconds, perform one set of:
Handstand Marching with Feet on Box x max reps

Rest 60 seconds, then. . .

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Single Leg Thigh Taps on Box x 10 reps
Interval 2 – 20-30 sec handstand Hold ALT Feet off wall

Metcon (No Measure)


12 min EMOM: 4 sets
1- 15/10 cal Row sprint
2- 20 flutter kicks on rings/Hold
3- 40 Double-unders/60 singles

Read more

Tuesday

CrossFit Inventive – CrossFit


Warm-up


60 sec frog stretch
60 sec couch stretch
60 sec ankle mobility (Green band)
Cycle through sets:
10 Cal bike
15 Glute bridges each side
2 x 10 E/W Banded crab walk
———————–
Strength:

Back Squat (On every 90 sec 3 reps/3 sec pause in (BP) @70%)


Build to 70% of your 1RM.
Then as a group complete 8 sets x 3 rep with a 3 sec pause in bottom position. Go on every 90 seconds.

Metcon (Time)


For time:
50 Thrusters @40/30kg
*Each break complete 5 x T2B
10 minute cap

Read more

Accessory

CrossFit Inventive – Bullet Proof


Warm-up


15 internal/external rotations
30 nosed bridges
10 pass throughs
10 press each side
Core:
Rotate none stop for 4 cycles of each: (2 mins)
hollow hold
superman hold

Metcon (No Measure)


3 Sets:
Seated Arnold Press
into
Max rep DB Flat Bench press
2 mins rest.

Metcon (No Measure)


4 sets:
10 Strict Bent over rows (bar only)
into
3-5 Strict underhand grip chin ups:
60 sec rest only.

Metcon (No Measure)


3 sets:
20 plate skull crushers
into
20 Barbell bicep curls
90 rest

Read more

Monday

CrossFit Inventive – CrossFit


Metcon (AMRAP – Rounds and Reps)


Hero WOD
“JENKINS”
40 min amrap:
400m (with a Partner)
50 Burpees
400 meter Run
50 Kettlebell Swings (24/16 kg)
400 meter Run
50 Pull-Ups
400 meter Run
50 Push-Ups
400 meter Run
Split work between partners as needed. Run together.

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PARTNER WOD

CrossFit Inventive – CrossFit


Metcon (Time)


Running Clock:
84-60-36
DB Alt Snatch@22.5/15kg
Strict Push up
42-30-18
Burpee Over DB
DB ALT Lunges
21-15-9
Strict Pull-ups
DB ALT Power clean
15-9-3
DB Squat
HSPU

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Friday

CrossFit Inventive – CrossFit


Warm-up


Cycle through:
10 cal ski
1 lap inchworm
10 cal ski
1 lap spiderman lunge
20 hollow rocks
10 cal ski
10 wall squats
————————

Metcon (AMRAP – Reps)


For Max Reps Each Set: x 5 sets
1 min max rep Wallball @9/6kg
1 min max rep Abmat sit ups
1 min max rep Box jump overs
1 min max Cal Ski erg
2 min Rest
Score total reps for the 5 sets.

Read more

Thursday

CrossFit Inventive – CrossFit


Warm-up


20 scorpions F/B
30 sec lower back/hip flexor
30 sec of each side/front/side plank
Once through:

*Station 1 – Banded SLDL x 30
*Station 2 – Banded Crab walk x 40 steps
*Station 3 – Single-Leg Glute Bridge Hold x 15 each side
*Station 4 – 60 sec row

Stiff Leg Deadlift (4 x 8 Tempo @0303)


Points of Performance

-Clean Grip
-Maintain same slight knee bend throughout the entire movement
-Push the Hips Back
-Keep Straight Lumbar Curve
-Feel the Stretch in your Hamstrings
-Raise Quickly, Bringing your Hips to the Bar
4 sets 8 reps Temp @the same weight for the4 working sets.
90 rest between working sets.

Metcon (Time)


For time:
50/40 Calories of Row
40 Deadlifts @102.5/70kg
50/35 Cal Assault bike
12 min cap

Read more

Conditioning

CrossFit Inventive – Pure Conditioning


Metcon (No Measure)


Every 2 mins x 10 rounds:
1- 12 Burpee + 200m run

2- 12 KBS + 300/200m Row

( 5 sets of each)

Read more

Olympic Lifting

CrossFit Inventive – Olympic Weightlifting


Warm-up


60 sec Thoracic spine stretch
90 sec frog stretch
60 sec ankle mobility
PVC pipe:
20 pass throughs
10 pass arounds
10 OHS
10 pass throughs
—————
Barbell
3 snatch pull
3 power snatch
3 3 OHS
3 snatch balance
3 hang snatch
3 full snatch
————-

Snatch Balance (8 min EMOM x 1 rep)


On every minute complete 1 snatch balance. Build each minute if you are confident otherwise stay light. This is about dropping under the bar fast. Stay light and focus on form if you can not build or you are a beginner.
Do not re rack the bar on your back if your not confident. Bring it to your hip creese and re rack the bar.
Record last rep.

Hang Snatch (On every 90 seconds x 7 sets complete 2 Hang squat)


0:00/1:30/3:00/4:30/6:00/7:30/
9:00.
Hang power if you cannot full snatch

Snatch (On every 30 sec 1 Full snatch x 10 lifts)


(5 minute running clock)
Use the same weight. Use a weight you can manage with good form and NO failed Attempts. You will get minimum rest between each lift!!

Read more

Gymnastics

CrossFit Inventive – Gymnastics


Warm-up


Twisted cross 30 each side
60 sec puppy dog pose
60 sec Seated Hamstring stretch
30 sec glute stretch each side
15 scap pulls
30 banded nose bridges
30 banded tricep ext
30 Banded lat pulldowns
—————-

Weighted Pull-ups (10 sets of 3 reps 60 rest)


Aim to increase weight each set holding 1 dumbbell between your legs. “Don’t smash the dumbbells up”. If you cant increase, stay at same weight throughout.
Scaled:
3 reps with 3-5 sec chin over bar hold, even if using a band.

Metcon (No Measure)


Ring Muscle up progressions:
12 MIN EMOM:4 sets
1- 5 x Ring pulls to sternum
2- 4 x Ring pull/transition to bottom of rings
3- 3 x Ring Pull/transition to bottom of rings to top of rings.

Metcon (No Measure)


3 attempts at:
Banded Muscle up transition to dip.
Aim to get 5 reps each attempt.

Read more

Tuesday

CrossFit Inventive – CrossFit


Front Squat (4/3/2-4/3/2-4/3/2)


Working sets:
EG:
4 @90kg
3 @95kg
2 @100kg

4 @95kg
3 @100kg
2 @105kg

4 @100kg
3 @105kg
2 @110kg

Metcon (AMRAP – Rounds and Reps)


7 min amrap:
6 Hang squat clean @60/40kg
9 HRPU
12 Air squats

Read more

Accessory

CrossFit Inventive – Bullet Proof


Warm-up


20 red banded pass throughs
into
3 rounds:
15 Banded pull aparts
5 Dive Bomber push ups
Then:
50 hollow rocks
Then
20 Plyo spiderman lunges

Metcon (Weight)


10-8-6-4-2
Increasing weight bench press
10 x Dumbbell bent over row in-between each set @same weight.

Metcon (No Measure)


Kneeling hammer curl to press
4 x 10
90 rest

Metcon (No Measure)


3 -Way Dumbbell Raises
10 x Upright rows
10 x Front raise
10 x Lateral raise
(Light & controlled weight)

Read more

Monday

CrossFit Inventive – CrossFit


Warm-up

Push Jerk (3-3-3-3-3-3-3)


Work to a heavy but safe triple push jerk over 7 sets.

Metcon (3 Rounds for time)


3 Sets:
20/15 Cal Assault Bike
20 Alt Hang clean press @22.5/15kg
55 Double unders
*Aim to rest 3 mins between sets depending on group sizes.

Read more

Conditioning

CrossFit Inventive – Pure Conditioning


Metcon (Time)


For time with a partner complete:
200 Cal Row
200 cal Assault bike
200 cal Ski erg
**Share workload evenly or stitch up your partner and make them do more.
**Can be done in any order.

Read more

Saturday Team WOD

CrossFit Inventive – CrossFit


Metcon (AMRAP – Rounds)


30 Minute amrap:
2 rope climbs
10 Deadball over shoulder
15 Box jump overs@20 inch

*Each team member hits the clicker after they complete a full round. Score total completed round for each team.

Read more

Friday

CrossFit Inventive – CrossFit


Metcon (No Measure)


ACCESSORY STRENGTH:
4 X 10
BARBELL BENCH
SUPER SET WITH:
4 X 10 DUMBBELL BENT OVER ROWS.

Metcon (Time)


For time:
24-21-18-15-12-9-6-3
KBS @24/16KG
PUSH-UP
ABMAT SIT-UPS

Read more

Thursday

CrossFit Inventive – CrossFit


Warm-up


Cycle through 3 sets of:
150m row
3 inchworm 2 push-ups
10 Scorpions
10 Calf pumps
10 Nose bridges
———–
30 Bnaned SLDL
Banded crab walks

Deadlift (8-8-8-8-8-8-8-8)


From an empty bar build to a heavy set of 8 reps using 8 sets total. Record heaviest set of 8. make sure form comes before weight!!

Metcon (AMRAP – Rounds and Reps)


15 minute amrap:
40 Double unders
10 Burpee to 6 inch target
200m run

Read more

Pure Conditioning

CrossFit Inventive – Pure Conditioning


Metcon (Time)


Teams of 3

10,000m ski erg

On every 3 mins all team member stop and do 10 burpees until 10k is complete.
Start 0:00 with 10 burpees.

45 minute cap

Read more

Gymnastics

CrossFit Inventive – Gymnastics


Warm-up


30 red banded nosed bridges
10 pass throughs
10 banded press each side
running clock:
30 x hand plank shoulder taps
10 x scap push-ups
20 x hollow rocks
60 sec superman hold
—————-

Metcon (No Measure)


Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Scap pulls x 9 reps
Interval 2 – Half Pull-Up Pulses x 12 reps
*Scale this movement if necessary by placing your feet either on the floor or on a box in front of you.
Interval 3 – Chin over bar hold or Scale to Chin Hang Toe Taps x 15 reps

Metcon (No Measure)


Chest-To-Bar Pull-Up Scaled x 6 reps with 1 sec pause at bar.
Keep shoulders down and back and elbows behind the body, not under the ba.

Metcon (AMRAP – Reps)


Jumping Pull-up:
For 60 seconds, perform one set of:
Jumping Pull-Ups x max reps (Unbroken) Aim for 1 sec hold over bar before the following rep.
Get legs should do all the work of accepting the load of the body as you come down from the jump. Your arms’ job is simply to help you pull upward into the pull-up, not to help you land on the floor.

Metcon (No Measure)


Core:
For 2 minutes, perform one set of:
Tuck Rocks x max reps
Rest 60 sec
60 sec Max effort L-sit on plates
Rest 60 sec
Repeat 60 sec Max effort L-sit on plates

Read more

Olympic Lifting

CrossFit Inventive – Olympic Weightlifting


Warm-up (No Measure)


Couch stretch 60 sec
frog stretch 60 sec
ankle mobility 30 E/S
Green banded shoulder mobility
30 sec forearm stretch
—————
Barbell:
Clean pull x 3
power clean x 3
hang power clean x 3
front squat x 3
squat clean x 3
push press x 3
split jerk x 3

Clean and Jerk (12 min emom: Increasing weight safely. )


This clean can be power or full. Jerk can be split of push jerk. Feel free to practice both.

1 x Power clean + 1 x Hang power clean + 1 x Hang squat clean + 1 x Squat clean (On every 2 mins x 8 sets)


This complex is high volume, start light and build increase by no more than 5kg total each set.

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Tuesday

CrossFit Inventive – CrossFit


Back Squat (4 x 4 Tempo @30X0)


build to 75 % of your 1RM and complete 4 sets of 4 reps with the above temp. Take 90 rest between each working set.

Metcon (AMRAP – Reps)


8 minute amrap increasing reps:
1 x Squat clean@80/50kg
2 x LBB
3 x T2B
Increase reps up by 1 on both LBB & T2B each round. Clean stays at 1 rep each round.

Read more

Accessory

CrossFit Inventive – Bullet Proof


Warm-up


Unilateral Kettlebell:
6 Squats
6 SL-SLDL
6 Push press
6 Reverse lunges
6 Bent over row
(repeat)
3 x 10 wheelbarrow walks

Metcon (No Measure)


Plyometric box jumps
@ 3 x different heights
x 6 sets

Metcon (No Measure)


4 sets:

1- Sled Push/Pull @AHAP x 4
Into:
2- DB Flat bench x 10
Elevated Ring row x 5

Read more

Conditioning

CrossFit Inventive – Pure Conditioning


Metcon (No Measure)


Every 90 seconds, for 30 minutes (4 sets) of:
Station 1 – 15/10 Cal Assault Bike
Station 2 – 15 Burpees
Station 3 – 250/200m Row
Station 4 – 20 WallBall
Station 5 – 200m Run

Read more

Monday

CrossFit Inventive – CrossFit


Warm-up


2 x 30 sec T-spine stretch on wallball/15 rest
30 sec twisted cross each side
30 sec puppy dog pose
10 leg swings F/L
30 sec static squat hold Push knees out
30 red banded pull aparts
10 pass throughs
2 x laps of Overhead banded walking lunges
10 HRPU down slow/up fast
————————-
Strength:

Metcon (No Measure)


3 sets For quality:
30 sec bear craw
30 rest
30 sec Handstand hold
30 rest
30 sec L-hang
30 rest
30 sec Bulgarian split squat jumps
30 rest
each effort should be unbroken.

2 x Push press + 1 x Push jerk (On every 90 sec x 8 sets)


Build safely over the 8 sets or stay at the same weight and focus on good technique.
Scale to:
3 x Push Press!

Read more

Monday

CrossFit Inventive – CrossFit


Warm-up


2 x 30 sec T-spine stretch on wallball/15 rest
30 sec twisted cross each side
30 sec puppy dog pose
10 leg swings F/L
30 sec static squat hold Push knees out
30 red banded pull aparts
10 pass throughs
2 x laps of Overhead banded walking lunges
10 HRPU down slow/up fast
————————-
Strength:

Metcon (No Measure)


3 sets For quality:
30 sec bear craw
30 rest
30 sec Handstand hold/walk
30 rest
30 sec Bulgarian split squat jumps
30 rest
30 sec L-Hang
30 rest
each effort should be unbroken.

2 x Push press + 1 x Push jerk (On every 90 sec x 10 sets)


Build safely over the 10 sets or stay at the same weight and focus on good technique.
Scale to:
3 x Push Press!

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Partner WOD

CrossFit Inventive – CrossFit


Metcon (AMRAP – Reps)


Running clock
Mins 0:00-10:00:
Amrap (rounds)
3 DB HPC
6 DB Push-up
9 DB Deadlift
@2 x 22.5/15kg
(round for round)
=18 reps (PR)
Mins 10:00-11:00:
REST
Mins 11:00-16:00 (5 mins)
Partner A holds DB’s while Partner B completes as many reps as possible of:
T2B. Change as many times as needed. DB’s must be off the ground the entire time!
Mins 16:00-17:00
REST
Mins 17:00-30:00 (13 mins)
AMRAP: (Round for round)
100m run
10 Wallball shots @9/6kg

Read more

Friday

CrossFit Inventive – CrossFit


Warm-up


60 sec hammy stretch on upright
30 sec lower back stretch E/S
20 x red banded pull aparts
10 pass throughs
10 OHS
3 sets:
8 KBS
4 KB-thrusters E/S
4 KB Push press E/S
————

Dumbbell Bent Over Row (4 x 15 each side @ same weight)

Metcon (3 Rounds for time)


10 Cal Assault Bike
10 KB Thrusters
10 Muscle Up
10 DB Alt Power Snatch
10 Muscle Up

Rest 3:00 Between each round
MUP can be ring or bar, scale to C2B, pull-ups, strict pull-ups.
*KB thrusters @2 x 16/12kg
*DB snatch @22.5/15kg

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Thursday

CrossFit Inventive – CrossFit


Warm-up


20 scorpions front back
30 sec lower back hip flexor
30 sec quad stretch
3 sets:
30 sec box hammy stretch
15 banded lat pull downs
4 KB Single leg SLDL E/S
10 banded SLDL
—————-
Strength:

Stiff Leg Deadlift (4 sets 8 reps 90 rest)


Points of Performance

-Clean Grip
-Maintain same slight knee bend throughout the entire movement
-Push the Hips Back
-Keep Straight Lumbar Curve
-Feel the Stretch in your Hamstrings
-Raise Quickly, Bringing your Hips to the Bar
Complete 4 set of 8 reps at the same weight. Complete all 4 sets with good form.

Metcon (Time)


For time:
100 Lateral Bar Burpees
On every minute complete 5 power clean @60/40kg until 100 burpees are complete.
Start with 5 PC
Good luck!


Troy Whittaker

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Conditioning

CrossFit Inventive – Pure Conditioning


Metcon (No Measure)


5 rounds
Round for round with partner:
21 cal row
18 Abmat sit ups
15 Double DB Push press

Read more

Olympic Lifting

CrossFit Inventive – Olympic Weightlifting


Warm-up


3 x 30 sec Thoracic spine stretch 15 rest
90 sec frog stretch
30 sec spiderman lunge hold
30 sec lower back hip flexor
3 inchworm 2 push-ups
2 x 10 Each way crab walks
—————-
Barbell:
3 x snatch pull
3 x power snatch
3 x OHS
3 x snatch balance
3 x squat snatch

Snatch Pull (12 mins only!)


Work to a heavy drop reset double. Find hip crease, pop hips, shrug pull.

Snatch (6 min EMOM x 1 rep @70-75%)


The focus in being confident with a squat snatch and no misses.

Rest 2 mins then:

1 x Power Snatch + 1 x Hang Full Snatch (6 min EMOM of this complex @Above weight)

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Gymnastics

CrossFit Inventive – Gymnastics


Warm-up


Use wrist straps for this session
30 sec puppy dog pose
30 sec twisted cross E/S
20m High bum bear crawl
20m hips down bear crawl
1 lap inchworm
1 lap forward crab walk
10 scap pulls
3 controled walk walks
4 sets:
20 on 40 of L-ring hold
——————–

Metcon (AMRAP – Reps)


4 min amarp:
3 sec accent tempo HSPU
* Kick up each rep and control decent.
Increase to deficit if you need a greater challenge.

Metcon (No Measure)


Skills:
15 min emom:
1- 5 Strict HSPU
2- 30 sec Bottom balance
3- 6 Alt rope pull-ups

Metcon (No Measure)


Finisher:
4 sets:
10 DB floor press @AHAP
Max effort strict ring pull-ups
2 mins rest

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Tuesday

CrossFit Inventive – CrossFit


Warm-up


Couch Stretch x 60 E/S
Twisted cross 30 E/S
puppy dog pose 30 sec
20 scorpions Front back
Lower back hip flexor 30 E/S
30 sec glute E/S
40 calf pumps
10 HRPU
15 scap pulls
—————
3 x 4 each side DB Turkish get up
—————

Metcon (6 Rounds for time)


On every 5 mins x 6 sets:
200m run
10 T2B
10 Alt DB Clean press
10 Box Jumps @24/20 inch

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Accessory Strength

CrossFit Inventive – Bullet Proof


Warm-up


3 sets:
10 nose bridges
15 tricep ext
10 Banded Chops E/S
1 wall walk
20m Overhead Double KB carry (light)
——————–

Metcon (No Measure)


CORE
3 sets:
10 x OH Plate sit-ups
20 x Plate Hollow fluter kicks
20 x Alt Cross body V-ups
30 sec rest

Metcon (No Measure)


Double Dumbbell complex
3 sets:
8 x Bent over rows
8 x hang clean
8 x Atl strict press
90 rest

Metcon (No Measure)


12 min EMOM:
1- 5 Box HSPU push-up with DB’s
2-Even: 20 sec L-Rope hang
3- 15 sec E/S star side plank

Metcon (No Measure)


For Quality:
30 renegade rows

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Monday

CrossFit Inventive – CrossFit


Warm-up


Frog stretch x 90 sec
Couch stretch x 30 E/S
Table top stretch 2 x 30
Red banded:
pull aparts
pass throughs
OHS
Banded Crab walk 3 x 10 E/W
DB Overhead Carry 3 x 20m
———————

Overhead Squat (4 x 3 @same weight)


Choose a safe weight that you can complete 4 sets of 3 reps at the same weight.

Metcon (5 Rounds for time)


Ski Erg:
5 SETS:
20/15 Cal Max effort sprints

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Conditioning

CrossFit Inventive – Pure Conditioning


()

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Saturday Partner WOD

CrossFit Inventive – CrossFit


Metcon (Time)


For time:
100 Alt DB snatches
100 T2B
150 HRPU
150 Abmat sit-ups

*Partner 1 begins by running 200m while Partner 2 begins the Dumbbell Snatches. Keep switching until all exercises are complete.

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Friday

CrossFit Inventive – CrossFit


Warm-up


60 sec lower back stretch E/S
60 sec assault bike
60 sec row
60 sec push-up plank hold
60 sec wall squats
3 rounds
10 ring rows
20 red banded tricep ext
6 plyo spiderman lunges
10 scorpions front/back
——————

Metcon (No Measure)


EMOM x 4 cycles: 12 mins
1- 20 sec False grip ring hold at sternum. 40 rest.
2- 20 sec bottom ring hold
3- 20 sec top of the ring hold

Metcon (AMRAP – Reps)


16 minute EMOM: (4 sets)
1- 15/10 cal Row sprint
2- 5 ring dips
3- 60 sec max rep burpee box jump @24/20inch
4- Rest
*This is about how hard are you willing to work on the box jumps. Be consistent each round but keep moving.
*Record total burpee box jumps over the 4 sets.

Read more

Thursday

CrossFit Inventive – CrossFit


Warm-up


10 leg swings F/L
1 lap inchworm
1 lap high bum bear crawl
1 lap triple leg ext walk
20 scorpions F/B
30 sec lower back/hip flexor
30 Banded SLDL
2 x 10 red banded press each side
—————-

Deadlift (5 reps on every 90 sec x 6 sets @75% )


Build to 75% 1RM and complete 5 reps on every 90 seconds x 6 sets
For TNG reps.

Metcon (Time)


For time:
50 Barbell SDHP @35/25kg
40 Wallball shots@9/6kg
30 Lateral bar burpees
20 Barbell S20 @32/25kg
10 Lateral bar burpees
15 min cap

Read more

Conditioning

CrossFit Inventive – Pure Conditioning


Metcon (No Measure)


3 rounds for time:
20/14 cal assault bike
10 Double 40m DB Front Rack carries @2×22.5/15kg

Rest 3 mins then:
55 abmat sit-ups
55 cal row
55 Overhead plate sit-ups

Rest 3 mins then:
Even teams 200 Cal Row

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Gymnastics

CrossFit Inventive – Gymnastics


Warm-up


One set of:
Couch stretch
Glute stretch
Lower back/hipflexor
Kettlebell Ankle Pulses x 20 reps (each leg)
2 x 10 E/W crab walk
20m triple leg ext walk
10 air squats
10 scap pulls
3 x 20 sec L-ring holds
————-
Ring pistol squats
3 x 5 each side

Metcon (No Measure)


Every 20 seconds, for 2 minutes (3 sets) of:
Interval 1 – Pistol Half Squat x 3 reps (right leg)
Interval 2 – Pistol Half Squat x 3 reps (left leg)
Use box or bench if need be.

Metcon (No Measure)


Every minute, on the minute, for 4 minutes (4 sets) of:
Alternating Pistol Squat x 8-10 reps (4 reps each leg)

Metcon (No Measure)


Every minute, on the minute, for 3 minutes (3 sets) of:
Hollow Body Sit-Up to L-Sit on Kettlebells/plate x 8-10 reps
*Attempt to keep your feet off the floor for the duration of the set.

Metcon (No Measure)


Every 30 seconds, for 90 seconds (3 sets) of:
V-ups x 6 reps

Immediately followed by. . .

Every 30 seconds, for 90 seconds (3 sets) of:
L-Hang Hold from Bar x 15 seconds

Followed by. . .

For 60 seconds, perform one set of:
Straight Body Ceiling Reaching Crunches x max reps

Rest 2 minutes then:

10 Strict T2B

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Olympic Lifting

CrossFit Inventive – Olympic Weightlifting


Clean Pull (4 x 2 @100% of 1RM Power Clean)

1 x Hang Power Clean 1 x Power Clean (On E2 Mins x 8 sets)


Increasing weight

Clean (5 Minute AMRAP @80% 1RM)

Read more

Tuesday

CrossFit Inventive – CrossFit


Warm-up (No Measure)


30 banded pull-aparts
10 red banded pass throughs
10 Hrpu slow/fast
40 claf pumps
30 sec calf stretch E/S
2 laps high hip bear crawl
3 x 20m Over head DB carry
3 x 20 on 20 off of each:
handstand hols
hanging knee raise.

Metcon (No Measure)


Rope climb work:
2 unbroken climbs x 5 reps
Scale to 5-10 single climbs
or 4 seated to standing.
10-12 mins on this drill.

Metcon (Time)


5 rounds for time of:

7 HSPU
15 KBS@24/16
40 Double unders

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Bullet Proof

CrossFit Inventive – Bullet Proof


Warm-up


Med ball warm-up:
3 rounds:
8 Med ball Good Mornings
5 Shoulder med ball reverse lunge each side
5 Shoulder med ball squats each side
5 single arm med ball push-ups each side
—————–
3 x 10 L-knee tucks (boxes)

Dumbbell Flat Bench Press (Alt 4 x 20 @AHAP 90 rest)

Metcon (No Measure)


Super set:
Single arm DB Bent over row x 15 each side @AHAP
into:
20 empty bar bicep curls
90 rest

Metcon (No Measure)


3 sets Max rep stationary dips
into 12 rainbow medball slams

Read more

Monday

CrossFit Inventive – CrossFit


Warm-up


Group:
20 scorpions front back
30 sec lower back/hipflexor
Cycle through:
2 x 10 – Crab walk each way
30 x nose bridges
5 x inchworm 1 push up
10m squat walk + 10m high hip bear crawl
15 scap pulls
————————-

Metcon (AMRAP – Reps)


Complete as many reps as possible in 12 minutes of:
1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
4 strict pull-ups, 8 push-ups, 12 squats
5 strict pull-ups, 10 push-ups, 15 squats
6 strict pull-ups, 12 push-ups, 18 squats
7 strict pull-ups, 14 push-ups, 21 squats
Etc.

Rest 3 mins then:

Front Squat (5-5-5-5-5-5)


15 minute cap

Read more

conditioning

CrossFit Inventive – Pure Conditioning


Metcon (Time)


For Time:
1km run
Then
5 Rounds:
26 Plate G2O @15/10kg
18 Wallball cleans @9/6kg
8 Box jumps @30/24inch

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Team of 3 WOD

CrossFit Inventive – CrossFit


Metcon (Time)


Share workload throughout
100 cal Row
25 Ring Dips
75 Cal Row
50 Ring Rows
50 Cal Row
75 Syncro sit-ups
25 Cal row
100 Box step over @9kg(WB)

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Friday

CrossFit Inventive – CrossFit


Warm-up


10 shuttle runs
4 laps side skips
2 laps high knees
2 laps butt kicks
2 laps bear crawls
3 rounds:
5 HRPU
5 scap pulls
10 scorpions
10 hollow rocks

Metcon (No Measure)


Accessory:
3 sets of:
Wide-Grip Pull-Ups x 6-8 reps
Rest 30 seconds
Banded tricep Ext x 30 reps
Rest 30 seconds
Empty Bar Barbell Biceps Curls x 20 reps
Rest 2 minutes

Metcon (No Measure)


12 minute running clock
(2 cycles through)
0:00-2:00
25/15 cal Assault Bike
2:00-4:00
20 KBS @24/16 + 10 T2B/K2E
4:00-6:00
2 rounds:
5 pull-ps,10 push-ups,15 air squats
Repeat for mins:
6:00-8:00
8:00-10:00
10:00-12:00
(Work in 3 groups of 5)

Read more

Thursday Testing

CrossFit Inventive – CrossFit


Warm-up


Green banded shoulder mobility
Couch stretch 60 E/S
30 sec spiderman lunge hold E/S
20 scorpions F/B
30 sec lower back/hipflexor
2 laps high bum bear crawl
30 banded SLDL
3 x 10 each way banded crab walk
——————-
2 laps each side Overhead DB lunge x 10m
——————
Barbell:
3 Front squats
3 power clean
3 cleans
3 push press
3 push jerk
3 split stance press
3 Split jerk
Clean & Jerk
—————–

Clean and Jerk (Establish a safe 1RM)


Warm-up sets:
Drop reset: 3-3-2-2 then work on singles for remainder of the time.

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Conditioning

CrossFit Inventive – Pure Conditioning


Metcon (No Measure)


31 min Running clock
On every 4 minutes x 6 Sets
15/10 cal bike or Row 20/15 cal
10 Deadball over shoulder @AHAP
200m run
at the 25 minute mark:
6 min Amrap of:
6 x Double KBS @2×16/12kg
6 x Double KB Deadlift
50m Farmers carry (@2nd drain)
*Same weight for all three movements.
*After your last set, you have until the 25 min mark to be set for your 6 min amrap.

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Olympic Lifting

CrossFit Inventive – Olympic Weightlifting


Warm-up


Thoracic spine opener
Frog stretch
Couch stretch
Weighted ankle mobility
Red banded OHS
10 pass throughs20 pull-aparts
2 laps red banded walking lunges
——————-
Barbell:
3 x reps of each:
snatch pull
power snatch
OHS
snatch balance
snatch repeat
Repeat

Metcon (No Measure)


Running Clock:
0:00-2:00
6 x TNG Power snatch @50/35kg
2:00-4:00
5 TNG Power snatch @55/40kg
4:00-6:00
4 TNG Power snatch @60/45kg
6:00-8:00
3 TNG Power snatch @65/50kg
8:00-10:00
30 On/30 Off x 2 sets:
Power snatch CYCLING @50/35kg
10:00-13:00
REST
13:00-20:00 EMOM: (8 sets)
3 x HANG SNATCH @same weight for all 8 sets. (this weight needs to be with sound technique!!)

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Gymnastics

CrossFit Inventive – Gymnastics


Warm-up


Inchworms x 10
Scapular Push-Ups x 15
Glute Bridges x 10 each side 2 sec pause at top
40 calf pumps
20 hollow rocks

Followed by…

Double-Under Practice x 3-5 minutes
*If you are solid with your dubs, then spend this time working on a gymnastics skill of your choice.
———————

Metcon (AMRAP – Rounds and Reps)


Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders
10 Alternating Dumbbell Snatch
5 Lateral Burpee Over DB

Metcon (Weight)


Five sets of:
Barbell Hip Thrusts x 8 reps
Aim to work at a heavy weight.
Rest 90 seconds

Read more

Tuesday Testing

CrossFit Inventive – CrossFit


Warm-up


Couch stretch x 60 E/S
Shoulder mobility
30 banded pull aparts
20 pass throughs
30 sec spiderman lunge hold
20 scorpions
30 sec lower back/hip flexor
——————-
4 rounds:
5 KB single arm thrusters E/S
5 Kipping swings
5 HRPU
5 cal bike
—————-

Fran (Time)


21-15-9 Thrusters, 95# / 65# Pull-ups
42.5/30kg

Judging eachother.

Read more

Accessory

CrossFit Inventive – Bullet Proof


Warm-up


30 red banded nose bridges
20 pull-aparts
2 laps overhead banded walking lunges
Running clock:
12 min EMOM:
1-20 sec Hollow rock hold/40 rest
2-20 sec L-ring hold/40 rest
3-30 sec Handstand hold/40 sec rest
———–

Metcon (No Measure)


For quality:
30 eccentric tempo HSPU with 3 sec decent.
Kick up each rep.

Metcon (No Measure)


3 sets each arm for max metres of:
Overhead DB carries @AHAP
60 sec rest in-between all sets and efforts.

Metcon (No Measure)


Finisher:
4 sets
10 DB floor press@AHAP
10 Banded GHD back ext
90 REST

Read more

Testing

CrossFit Inventive – CrossFit


Warm-up


Frog stretch
Couch stretch
Ankle mobility
20 scorpions front back
Lower back/hip flexor
30 sec forearm
crab walk
SLDL
————–
Barbell:

Clean (Establish 1RM)


Warm-up sets:
Drop reset :-3-3-2-2 then focus on singles build in small incroments.

Read more

Conditioning

CrossFit Inventive – Pure Conditioning


Warm-up


300m run
leg swing forward/latreral
40 calf pumps
30 sec calf stretch each side
30 sec spiderman lunge hold

3 rounds:
20 double unders
10 KBS(light)
5 push ups
—————-

Metcon (Time)


For time:
300m runn
50 Dubz
50 KBS@24/16
50 walking lunges around gym
50 push-up
300m run
40 KBS@24/1640
40 walking lunges around gym
40 push-up
300m run
30 KBS@24/16
30 walking lunges around gym
30 push-up
300m run
20 KBS@24/16
20 walking lunges around gym
20 push-ups
300m run
10 KBS @24/16kg
10 Walking lunges around gym
10 push-ups

Read more

Saturday

CrossFit Inventive – CrossFit


Warm-up


double carpark run
10 leg swings for ward lateral
5 inchworm 1 push up
40 calf pumps

3 rounds:
10 Double DB Bent over rows (slow/strict)
5 scap-pulls
5 kipping swings

Partner:
3 x 6 each of:
Plyometric Hamstring Ext

Helen (Time)


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

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Friday Tetsing

CrossFit Inventive – CrossFit


Warm-up


Frog stretch x 2 mins
couch stretch x 60 sec E/S
30 sec forearm/wrist stretch
Green banded ankle mobility

3 rounds:
150m row

10 wall squats
3 inch worm 1 push-up

2 x 10 red banded crab walks
——————-
Barbell Front squat progression:

Front Squat (Establish 1RM)


Follow warm-up reps as follows:
5 reps empty bar
Building sets 5-4-3-2-2
follow on with single reps and longer rest.
25 minute cap

Metcon (No Measure)


Cool down:
60 sec couch stretch each side
60 sec glute stretch each side
30 sec lower back/hipflexor each side

Read more

Thursday Testing

CrossFit Inventive – CrossFit


Warm-up


Double carpark run
1 lap triple leg ext walk
1 lap inchworm
1 lap spiderman lunge
20 scorpions front back
30 sec lower back/hip flexor
3 sets:
6 KB-single leg SLDL E/S
6 KB- single arm Bent over row each side
6 Russian KBS
————
Barbell:
10 SLDL
5 Conventional Deadlifts
————
Strength:

Deadlift (Establish 1RM)


25 mins to establish you safe 1RM.
Warm up sets as follows:
5-5-4-3-2
Followed by single reps.
take more rest at the back 15 mins in between lifts.

Read more

Conditioning

CrossFit Inventive – Pure Conditioning


Metcon (No Measure)


-Get Assaulted-
12 x 10 sec max cal sprint 90 seconds rest
2 mins rest:
5 rounds:
1 min Consistent effort (M 75/70rpm L 60-65rpm)
1 min Rest
Record cals each set.

Read more

Wednesday

CrossFit Inventive – Olympic Weightlifting


Warm-up (No Measure)


Green banded shoulder mobility
T-spine stretch 1 x 90 sec
Table top stretch 30 sec
frog stretch x 90 sec
Couch stretch x 30 sec each leg
60 sec static squat hold
—————–
Barbell: x 2 sets
3 x Snatch pull
3 x power snatch
3 x OHS
3 x snatch ballance
3 x full snatch
——————

Snatch (Establish 1RM)


Warm-up drop reset reps as follows:
3-3-3-2-2
Remaining time take 10-15 mins on single lifts increasing weight each lift until you establish your 1RM.

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Testing Wednesday

CrossFit Inventive – Gymnastics


Warm-up (No Measure)


Green banded mobility
60 sec T-spine stretch on wallball
30 banded lat pull-downs
30 banded tricep extensions

3 rounds:
150m row

5 scap-pulls
5 tempo Push-ups (slow down/fast up)

5 ring rows (slow strict)
10 Air squats
————–

Max Strict Pull-ups (1 attempt only)

Max effort Strict push-ups


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

1000m Row (Time)


Max Effort 1000m Row

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Testing

CrossFit Inventive – CrossFit


Warm-up


60 sec couch stretch E/S
Banded shoulder mobility
10 leg swings F/L
high bum bear crawl x 20m
1 lap spiderman lunge
20 scorpions Front/Back
20 sec lower back hip flexor
————–
Barbell:
twice through:
3 SLDL
3 Bent over row
3 Power clean
3 strict press
3 push jerk
————-

Grace (Time)


For Time: 30 Clean and Jerks, 135# / 95#

Max Double-Unders (AMRAP – Reps)


Max set of Unbroken Double-Unders
Three attempts. Record best of three attempts.

Warm-up


finish with green banded shoulder stretches.

Read more

Accessory

CrossFit Inventive – Bullet Proof


Warm-up


30 red banded lat pull-downs
30 Red banded Tricep Ext
30 Green banded SLDL
30 red banded nose bridges

Dumbbell Flat Bench Press (Unilateral 3 x 8 each side)

Bent Over Row (3 x 8 with 2 sec pause )

Metcon (Weight)


2 Way Dumbbell :
Side raise x 10
Front raise x 10
Repeat side raise into front raise each rep.
Keep this light and strict.

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Testing 1RM back Squat

CrossFit Inventive – CrossFit


Warm-up


Frog stretch x 2 mins
couch stretch x 60 sec E/S
Green banded ankle mobility

3 rounds:
200m row

10 wall squats
3 inch worm 1 push-up

2 x 10 red banded crab walks
——————-
Barbell back squat progression:

Back Squat (Establish 1RM)


Follow warm-up reps as follows:
5 reps empty bar
Building sets 5-4-3-2-2
follow on with single reps and longer rest.

Metcon


Cool down:
2 mins light on bike/row
60 sec couch stretch each side

Read more

Conditioning

CrossFit Inventive – Pure Conditioning


Metcon (5 Rounds for time)


On every 5 minutes complete: x 5 sets
21/18 Cal Row/Ski/Bike
15 Burpee box jumps overs @24/20
9 Dumbbell HPC @2×22.5/15kg

Read more

Partner WOD

CrossFit Inventive – CrossFit


Metcon (No Measure)


Part A
“Hang-In-There”
20 MIN EMOM:
5 barbell thrusters + 5 LBB
You each have one minute to finish the reps. Whatever time is left in the minute is rest time. While Partner A completes the reps, Partner B is hanging from a pull-up bar. Switch every minute.

Metcon (Calories)


Part B.
Choose your
6 minute AMRAP: Max Cals On Row/Ski/Assault bike

Read more

Partner WOD

CrossFit Inventive – CrossFit


Metcon (No Measure)


Part A
“Hang-In-There”
20 MIN EMOM:
5 barbell thrusters @40/30kg + 5 LBB
You each have one minute to finish the reps. Whatever time is left in the minute is rest time. While Partner A completes the reps, Partner B is hanging from a pull-up bar. Switch every minute.

Metcon (Calories)


Part B.
Choose your
6 minute AMRAP: Max Cals On Row/Ski/Assault bike

Read more

Friday

CrossFit Inventive – CrossFit


Warm-up


10 leg swings F/L
1 lap spiderman lunge
2 laps bear crawls
40 calf pumps
20 scorpions F/B
30 sec Lower back hipflexor E/S
30 green banded SLDL
Then:
3 rounds:
2 wall walks
3 inchworm 1 push-push-up
3rd drain run
—————
Set-up for WOD:

Metcon (Time)


5 Rounds for Time:
500m run
15 Deadlifts @80/55kg
15 HSPU

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Anzac Day WOD

CrossFit Inventive – CrossFit


Metcon (Time)


30 year old LCPL Edwards was serving with the Sydney-based 2nd Commando Regiment when he was killed in an operational training accident at Cultana Range, South Australia on 20 October 2009.

With Partner complete 20 Rounds for Time:
5 Bar Muscle Ups/C2B
10 Med Ball Slams/Wallball
15 Burpees
20 Squats

Read more

Olympic Lifting

CrossFit Inventive – Olympic Weightlifting


Snatch Balance (4 sets 2 reps)


Build and complete 4 sets of 2 reps at the same weight.
12 mins only on this. Don’t go to heavy, move fast under the bar.

Snatch (Build to heavy single in 12 mins )


Then:

Snatch (3 x TNG @70% of above heaviest single)


10 min EMOM x 3 reps TNG

Read more

Gymnastics

CrossFit Inventive – Gymnastics


Warm-up


3 sets:
10 Nose bridges
20 Push-up hold shoulder taps
10m High bum Bear crawls
1 x wall walk
————
On every 30 sec: x 5 sets
1- Ring hanging hollow hold 15 sec
2- Alt plank to push-up presses x 8

Metcon (No Measure)


Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Ring Pull-Up Negatives with False Grip x 3 reps @41A1
Interval 2 – Elbow Drops on Box x 6-8 reps

Metcon (No Measure)


Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Ring Dip Negatives x 4 reps @ 31A1
If you cannot control the speed of your descent, please scale this by placing your feet on the floor.
Interval 2 – Hand Hollow Plank x 20 seconds

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Reverse Dips on Box x 4 reps @ 31A1
Interval 2 – Box L-sit x 20 seconds

Metcon (No Measure)


Specific Core:
100 light fast plate twist @5kg
60 elbow knee cycles
20 OH plate sit-ups
60 reverse crunches
another 100 elbow knee cycles

Read more

Tuesday

CrossFit Inventive – CrossFit


Strict Press (5-4-3/5-4-3)


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

Metcon (AMRAP – Rounds and Reps)


For time:
7 rounds:
4 strict pull-ups
8 Alt DB hang clean Press@1×22.5/15kg
12 Abmat Sit-ups

Read more

Accessory

CrossFit Inventive – Bullet Proof


Warm-up (No Measure)


3 rounds: (Increase intensity each round)
30 sec static wall squat
20m Overhead plate walking lunge 5kg
10m single legged broad jumps
10m broad jumps
—-

Max Height Box Jump (Distance)


Max Height Box Jump
10 mins to establish.
Take 3 attempts at each height building up so that we are warmed up for the highest jumps.

Metcon (Weight)


3 x 10 each side of Bulgarian split squat. (back foot on bench)
Use the same weight for the 3 working sets.

Metcon (No Measure)


15 min EMOM:
1- 20 sec L-hang
2- 40 sec Heavy Deadball hold @stomach
3- Extended arm plank 30 sec

Read more

Monday team of 3 WOD

CrossFit Inventive – CrossFit


: Metcon (AMRAP – Reps)


Teams of 3
Complete 1 minute of each exercise each for max reps.
1 min Row (cals)
1 min Burpee Over Rower
x 2 sets each (0:00-12:00)
1 min Assault bike
1 min Alt lunges
x 2 sets each (12:00-24:00)
1 min Double unders
1 min KB Push Press @2x 8/12kg
x 2 sets (24:00-36:00)

Read more

SATURDAY PARTNER WOD

CrossFit Inventive – CrossFit


Warm-up (No Measure)


60 sec plank hold
60 sec static wall squat
5 inchworm 1 push-up
20 scorpions F/B
30 sec lower back/hipflexor stretch
30 sec glute stretch
30 green banded SLDL
barbell warm-up:
5 x deadlifts
5 x front squats
5 x thrusters

Metcon (AMRAP – Rounds and Reps)


28 MINUTE RUNNING CLOCK:

Mins 0:00-8:00 amrap:
3 deadlifts@60/40kg
6 push ups
9 air squats
(round or round)

Rest 8:00-10:00

Mins 10:00-18:00 amrap:
5 Front squats@50/35kg
7 Lateral bar Burpees
10 Abmat sit-ups
(round for round)

Rest mins 18:00-20:00

Mins 20:00-28:00 amrap:
10 wallball @9/6kg
10 Overhead plate sit-ups@10/5kg
(Round for round)

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Friday Partner WOD

CrossFit Inventive – CrossFit


Metcon (Time)


PARTNER WOD/SHARE WORKLOAD EVENLY

PHASE 1.
1300m Row/Ski
0r
70 Cal assault bike
PHASE 2.
60 Pull-ups
300m run (together)
PHASE 3.
60 Deadball over shoulder @AHAP
300m run (together)
PHASE 4.
60 Weighted push-ups @10/5kg
300m run (together)
PHASE 5.
60 KBS@24/16kg
300m run (together)
PHASE 6.
60 squats with deadball
300m run (together)
PHASE 7.
60 BURPEES
700m Row/Ski
Or
50 cal Assault bike

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Thursday

CrossFit Inventive – CrossFit


Warm-up


3 x 30 sec box hamstring stretch 15 sec rest
60 sec couch stretch each
side
20 scorpions front/back
30 sec lower back/hipflexor each side
3 rounds:
8 KBS
6 single leg SLDL each side
5 kipping swings
———–
Strength:

Deadlift (5 sets 2 reps @90% 1RM)


Build up to 90% of your 1RM and complete 5 sets 2 reps.
TNG reps.

Metcon (Time)


For time:
20 Box jumps@24/20 inch
5 Bar muscle ups
15 Burpee box jumps
5 Bar muscle ups
10 Box jumps
5 Bar muscle ups
5 Burpee box jumps
5 Bar muscle ups
12 min cap
Scale banded bar muscle up/C2B pull-up

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CONDITIONING

CrossFit Inventive – Pure Conditioning


Metcon (No Measure)


30 MINUTE EMOM: (6 sets)
1- 13/10 CAL SKI
2- 13/10 CAL ROW
3- 20 plate twist + 20 elbow knee cycles
4- 200m run
5-13/7 cal bike

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Olympic lifting

CrossFit Inventive – Olympic Weightlifting


Warm-up


90 sec frog stretch
30 sec couch stretch
30 sec lower back/hip flexor
20 scorpions
30 sec twisted cross
Barbell:
5 push press
5 front squat
5 squat clean
5 split stance strict press
5 split jerks
3 clean & Jerks
—————

Clean and Jerk (Percentage work)


In 15 minutes complete:
1 x 3 @60%
1 x 3@70%
1 x 3@75%
1 x 2@80%
1 @90%

CLEAN + HANG CLEAN BELOW THE KNEE (Complex: In 12 mins establish a heavy single )

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GYMNASTICS

CrossFit Inventive – Gymnastics


Warm-up (No Measure)


10 FORWAD ARM ROTATIONS
10 BACKWARD ARM ROTATIONS
10 WRIST ROTATIONS E/W
30 SEC TWISTED CROSS
30 SECF PUPPY DOG POSE
10 SCAP PUSH UPS
20 HEAD-BUTT PUSH-UPS

Metcon (No Measure)


Every 30 seconds, for 6 minutes (3 sets) of:
Interval 1 – Hand Plank Shoulder Taps x 20 reps
Interval 2 – Straight Body Ceiling-Reaching Crunches x 15 reps
Interval 3 – Wall Climb x 1-2 reps
Interval 4 – Straight Leg Bottom Balance x 20 seconds

Metcon (No Measure)


Every 10 seconds, for 2 minutes (12 sets) of complex:
Hand Plank x 5 seconds + Push-Up Negative (3 second descent) x 1 rep

Metcon (No Measure)


Alternate between (4 sets each) of:
Interval 1 – Legless Rope Hang Hold x 10 seconds
Interval 2 – Rope Hang Hold x 15 seconds

Metcon (No Measure)


4 sets of each:
Interval 1 – Rope Climb Mount x 2-3 reps
Interval 2 – Rope Pull-Ups from Floor x 6 reps

Metcon (No Measure)


ROPE CLIMB:
3 X 30 SEC ROUNDS EAHCH
Rope Climb x max effort
ONLY WANT TWO CLIMB ATTEMPT EFFORTS

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Tuesday

CrossFit Inventive – CrossFit


Warm-up


Frog stretch x 2 mins
Couch stretch x 60 sec E/S
60 sec Ankle mobility
red bannded pull-aparts x 30
10 OHS red band
2 laps red banded walking lunges
——————
Strength:

Back Squat (6 sets 2 reps @90% 1RM)


Build up and complete 6 sets 2 reps @90% of your 1 rep max. Take 90 sec rest between working sets.

Metcon (Time)


For time:
Row 30/20cals
straight into 2 rounds:
25 Overhead DB alt lunges @22.5/15
25 Alt DB snatch @22.5/15
Straight into:
20/15 cal Assault bike
13 min cap

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Accessory strength

CrossFit Inventive – Bullet Proof


Warm-up


30 red banded lat pull-downs
30 red banded tricep extensions
30 pull aparts
3 rounds:
5 narrow grip push ups
5 hands beside chest push ups
5 wide grip push-ups
Then:
5 sets-
5 min running clock:
20 sec L-hang
40 sec rest

Metcon (Weight)


4 sets 8 reps:
Dumbbell seated strict press on the floor .
*Not heavy. Keep feet off the grounds using your core to balance.
90 sec rest.

Metcon (No Measure)


12 min EMOM
ODD
5 x Rings rows @31X1
EVEN: 3-5 x L- Pull-ups

Metcon (Time)


400m farmers carry @2 x 24/16kg
Each drop complete 5 push ups + 10 air squats


Kettelbell farmers Carries

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Monday

CrossFit Inventive – CrossFit


Warm-up


Thoracic spine stretch
Twisted Cross 30 sec E/S
Puppy dog pose 60 sec
Frog stretch
60 sec straddle stretch
—————–
Barbell progressions:

Isabel (Time)


For Time: 30 Snatches, 135# / 95#
25 Minute Running Clock:
Mins 0:00-8:00

Hang Snatch (Establish a triple hange snatch)


Mins 8:00-16:00 (8 mins)
———————
Mins 16:00-18:00 Rest

Metcon (AMRAP – Rounds and Reps)


Mins 18:00-25:00
7 minute amrap:
10 x OHS @35/20kg
5 x strict pull-ups

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Pure Conditioning

CrossFit Inventive – Pure Conditioning


Metcon (No Measure)


With a Partner complete each:
4 Rounds: 200m Row + 20 DU’s
3 Rounds 400m Row + 40 DU’s
2 Rounds 600m Row + 60 DU’s
1 Round: 800m Row + 80 DU’s

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Saturday Partner WOD

CrossFit Inventive – CrossFit


Metcon (Time)


For time: Share work load evenly with partner:
50 x Deadlifts @60/40kg
50 x K2E
50 x Lateral bar burpees
50 x Front squats @60/40kg
100 x HRPU
50 x Lateral bar burpees
50 x S2O @60/40kg
50 x K2E
50 x Deadlift @60/40kg
30 minute cap

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Friday

CrossFit Inventive – CrossFit


Warm-up


30 red banded pull aparts
10 ring rows
10 HRPU@slow down/fast up
40 calf pumps
Then rounds:
30 sec plank hold
30 rest
30 sec hollow rock hold
—————
STRENGTH:

Bench Press (12-10-8-6-4-2)


Build up until you find a heavy 12 reps, then make increases in weight for reps 10 through to 2. rest as needed between sets.
Record heavy double.

Metcon (No Measure)


ON EVERY 2 MINUTES x 8 sets (16 mins)
Alternate between & complete in the same 2 minutes:
1) 50 Double-unders + 10 fast Burpees

2) 10 fast push-ups + 15 air squats + 20 Double unders

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