Tuesday
CrossFit Inventive – CrossFit Warm-up (No Measure) 2 min frog stretch 20 red banded pull aparts 20 pass throughs 10 OHS 30 sec glute each side 20 scorpions F/B 30 sec lower back/hipflexor each side ————————- Strength: 1 Power snatch + 2 Hang power snatch (15 mins to build to a heavy single) Stay light […]
Accessory Strength
CrossFit Inventive – Bullet Proof Warm-up (No Measure) 3 sets: A) 6 Reveres lunges 8 Ring rows 10 Banded Push ups 10 Russian KBS@16/12kg B) 3 x 6: Partner assisted hamstring curls Metcon (No Measure) 4 Sets: 5 Shrimp squats each side 12 Alt Plyo lunges (6 each side) 10 Banded KBS 90 sec rest […]
Monday
CrossFit Inventive – CrossFit Front Squat (3 reps On evey 90 sec x 6 sets) Start @70% of your 1RM and build each set by no more than 5-10kg if possible. This will push you close to or over your current 1RM. If your not up to it build in small incroments and not every […]
Conditioning
CrossFit Inventive – Pure Conditioning Metcon (Time) “Teams of 3-4” Complete 3 Rounds for time sharing the workload evenly: 100 cal bike 100 cal Row 100 cal Ski On every 6 minutes everyone drop an do 10 burpees, first one up keep the workout going. 40 minute cap
Saturday 6am Sandhills/ 8am Partner WOD
CrossFit Inventive – CrossFit Metcon (AMRAP – Rounds and Reps) Teams of 3 complete 30 minute AMRAP of: 6 x Heavy Deadball over shoulder 8 x Box jump overs 12 x Alt DB snatch @22.5/15kg Partner 1 leads out and must stay in the lead the entire time. As soon as partner 1 completes the […]
Friday Open Prep
CrossFit Inventive – CrossFit Warm-up (No Measure) 60 sec couch stretch each side 20 scorpions F/B 30 sec lower back/hipflexor E/S 20 red banded pull aparts 20 pass throughs 10 OHS 10 red banded press E/S 30 Green banded SLDL 3 sets: Handstand hold 30 On/30 OFF —————– Metcon (No Measure) Both partners warm up […]
Thursday
CrossFit Inventive – CrossFit Deadlift (IN 15 mins: 5-5-5-5-5-5-5) 7 attempts from an empty bar to establish a safe but heavy 5 RM Metcon (Time) For time: 30 Alt Overheads plate lunges 75 Double unders between each set 30 HRPU 20 Alt OH plate lunges 75 Double unders 20 HRPU 10 Alt OH plate lunges […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Metcon (No Measure) 5 rounds, each for time of: Row/Ski 300/250m 10 sand bag squats Run 200 meters – Rest 2 minutes
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up (No Measure) 3 x 30 sec anterior chest/shoulder bar/roller 30 sec green banded ankle mobility 20 red banded pass throughs 20 red banded pull-aparts 10 Red banded OHS 30 sec static squat hold ———————— Hang Snatch (3-2-1/3-2-1 ) No percentage, go off how you feel today. Hang Clean (3-2-1/3-2-1) […]
Skills & Conditioning
CrossFit Inventive – CrossFit Warm-up (No Measure) 15 internal/external rotations 30 nose bridges 20 pass throughs 2 rounds 200m run 5 ring rows 3 inch worm 1 push up 6 plyometric spiderman lunges 10 scorpions ——————- 100 Hollow rocks (4 min cap) Ring Dips (6 MIN EMOM x 5 reps) If its your first week […]