Tuesday
CrossFit Inventive – CrossFit Warm-up 2 x carpark rums 20 red banded pull apart 10 banded pass throughs 10 banded OHS 3 x 10 banded crab walks 30 green banded SLDL 10 wall squats 5 inchworm 1 push-ups Spider-Man lunge rotation Lower back/hip flexor ———— PVC PIPE OHS PROGRESSIONS ————- Overhead Squat (3 sets 3 […]
Accessory Strength
CrossFit Inventive – Bullet Proof Warm-up (No Measure) 20m Triple leg ext walk throughs SLDL Holds 15 ON/15 OFF X 3 ————————— KB Complex: x 3 sets: SA-Russian KBS X 8 SLDL x 8 Strict press x 8 —————– Metcon (No Measure) Reverse Hyper holds: 5 x 30 seconds holds 1:1 @5/10kg Metcon (No Measure) […]
Monday
CrossFit Inventive – CrossFit Split Jerk (12 mins to build to a heavy triple ) make smaller increases in the first 6 minutes and use the back 6 mins to rest and focus and the heavier lifts. Stay focused on technique first! Warm-up (No Measure) PVC: PASS THROUGHS X 20 PASS AROUNDS X 10 OHS […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Metcon (Time) For Time (with Partner) Row Cals: 30-27-24-21-18-15-12-9-6-3 1 x 200m run between efforts
Teams OF 3 WOD
CrossFit Inventive – CrossFit Metcon (Time) In teams of 3 complete for time: 45 x 50m sandbag shuttle runs 1:1:1 100 Syncro Air Squats 150 Cal Assault bike 200 Cal Row *Share work evenly on bike & rower.
Friday
CrossFit Inventive – CrossFit Warm-up (No Measure) Twice through: T-spine stretch on med ball/KB 30 sec Deficit Hamstring stretch x 30 sec Inchworm hand walk-outs x 5 Medball hamstring curls x 6-8 ——————————- Metcon (No Measure) Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Russian Banded KBS x 20 Station […]
Thursday
CrossFit Inventive – CrossFit Deadlift (3 sets 5 reps + 5kg on last weeks performance ) Build up and complete 3 sets 5 reps. Add 5kg on last weeks weight if possible. take 2 minutes rest between wroking sets only. Warm-up (No Measure) Carpark run In groups of 2 cycle through 3 sets: 10 Banded […]
Conditioning
CrossFit Inventive – Pure Conditioning Metcon (No Measure) Outdoor session On every 4 mins x 6 sets: 12 x Alt DB snatch@22.5/15kg 12 x burpee over DB 12 x 10m shuttle runs
Wednesday
CrossFit Inventive – CrossFit Warm-up (No Measure) red banded internal/external rotation 30 nose bridges 20 pass throughs 2 x team plate twist relay@5kg 3 sets: 5 strict push-ups 5 slow scap pulls 4 laps Over head single arm DB carry, 2 each way one arm, 2 laps in next. Pick on weak side first if […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Snatch Balance + Overhead Squat (build to a moderate weight over 12 mins) 1 x High Hang 1 x Mid thigh 1 x Full (OnE 2 mins x 6 sets) 3 Position Snatch Hold the bar!Each possion needs to be established. Do not go to heavy with this one. Power […]