Tuesday
CrossFit Inventive – CrossFit Metcon (Time) For time: running clock 50 HSPU 2 mins rest 50 Box jumps 2 mins rest 50 HRPU 2 mins rest 50 Burpees 2 mins rest 50 DB Clean & Jerk@22.5/15kg (rotate 5 reps per arm)
Accessory Strength
CrossFit Inventive – Bullet Proof Warm-up (No Measure) Wrist circles small arm/large arm circles F/B 2 lap bear crawls 4 laps (2 each) will barrow walks 10 slow wall squats/arms locked out 10 Tempo Push-ups: @3 eccentric/Explode up ———————— Dumbbell Flat Bench Press (10-9-8-7-6-5-4-3-2-1 @2×22.5/15kg) *Complete 1 rope climb in-between each set . =55 reps […]
Monday
CrossFit Inventive – CrossFit Warm-up (No Measure) 60 sec frog stretch 10 Leg swings forward/lateral 1 lap inchworm 1 push up 1 lap spiderman lunge 3 sets: 20 sec L-ring hold 5 DB single arm thrusters E/S 10 hollow rocks Thruster (12 mins to establish a 3 RM) From the rack. Rest as needed between […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Metcon (Time) 5 Rounds for time: 500m row 500m run 20 KB-Deadlifts @2×24/16kg
6am Partner WOD/ 8am Box-Fit
CrossFit Inventive – CrossFit Metcon (Time) PARTNER WOD With Partner complete: For Time: 200 Dumbbell floor press 150 Partner Wallball @9/6kg 800m run (together) 150 HRPU 200 DB Alt Snatch @1 x 22.5/15kg *DB Bench RX= 2 x22.5/15kg **On the Dumbbell Bench “ONLY”, each time you break, completes 5 burpees while second partner resumes pressing, […]
Friday
CrossFit Inventive – CrossFit Warm-up (No Measure) Loosen the hamstrings/Lower back: 60 sec hamstring E/S on uprights 30 sec spiderman lunge each side 30 sec glute E/S 30 sec calf stretch E/S 20 scorpions 30 sec lower back/hipflexor —————— 30 x Temp Handstand decents @3 sec decent. New kick up each rep. 8 min cap. […]
Thursday
CrossFit Inventive – CrossFit Warm-up (No Measure) 1 x carpark run 10 leg swings forward/lateral 5 inchworm 1 push ups 30 sec spiderman lunge hold E/S 30 sec glute stretch E/S 20 scorpions 30 sec lower back/hip flexor E/S 30 Banded SLDL ——————– Strength: Deadlift (3 x 5 @80% of last weeks heaviest 5 reps) […]
Conditioning
CrossFit Inventive – Pure Conditioning Metcon (No Measure) 30 minute EMOM: 10 sets Min 1- 45 sec Assault bike cals Min 2- 15 Abmat sit-ups Min 3- 10 DB Push press (5 each side) @22.5/15kg
Skills & Conditioning
CrossFit Inventive – CrossFit Warm-up (No Measure) 60 sec couch stretch E/S 30 sec glute/ITB E/S 30 sec lower back/hip flexor E/S Shoulder Health: 15 Internal/ext rotation each side 30 nose bridges 20 pass throughs 10 Banded push ups ——————- 3 sets: 5 Scap pulls 5 ring row 20 sec hollow rock hold —————— EMOM […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Clean (10 mins to build to heavy single) 3 mins rest: Push Jerk (10 mins to build to heavy single) 3 mins rest Clean and Jerk (15 mins to build to heavy single)