Tuesday
CrossFit Inventive – CrossFit Warm-up (No Measure) Red banded: pull aparts x 20 pass throughs x 20 OHS x 10 10 x Press each side 30 sec hip flexor + tricep E/S 30 sec Hamstring E/S 30 sec glute E/S 30 sec lower back/hip flexor E/S ———————- Barbell progressions: Push Press + Push Jerk + […]
Accessory Strength
CrossFit Inventive – Bullet Proof Warm-up (No Measure) 60 sec bike 60 sec static squat hold 10 leg swings forward/lateral 10 wall squats 2 laps OH walking lunges 3 x 10 banded crab walks 10 HRPU 3 down/fast up Turkish Get Up (3 x 8 (4 each side) @same wight) Pistols (3 x 20 weighted […]
Public Holiday Partner WOD
CrossFit Inventive – CrossFit Metcon (Time) For Time: 44 Squat cleans @60/40kg 44 T2B 44 Snatch @60/40kg 44 B2T 44 Deadlifts @60/40kg 44 Ring Dips
Australia day WOD
CrossFit Inventive – CrossFit Wood (Time) 5 Rounds for time of: 400m Run 10 Burpee Box Jumps, 24″ 10 Sumo-Deadlift High-Pull. 95# 10 Thrusters, 95# Rest 1 MinuteIn honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May 23, 2011To learn more about Wood click here95=42.5kg Female=30kg
Friday
CrossFit Inventive – CrossFit Warm-up (No Measure) Rotate through 3 rounds in even groups: 100m Ski 100m carpark run 5 HRPU 5 ring rows Bench Press (3 sets 12 reps @AHAP) BUILD UP AND COMPLETE 3 SETS 12 REPS AT SAME WEIGHT FOR THE THREE WORKING SETS. 90 SEC REST Metcon (Time) In teams of […]
Thursday
CrossFit Inventive – CrossFit Warm-up (No Measure) carpark run 2 lap overhead walking lunges 2 laps bear crawls 1 lap inchworm 1 push up 10 wall squats 20 scorpions front/back 30 sec lower back/hip flexor 30 Green banded SLDL Deadlift (Last week of Banded 3 x 5) Tempo: up fast, 3 second descent. Those that […]
Conditioning
CrossFit Inventive – Pure Conditioning Warm-up (No Measure) 300m run 10 leg swings F/L 30 sec calf stretch on upright 30 sec spiderman lunge hold 20 scorpions 30 sec lower back/hip flexor ————- Set up for WOD: Metcon (Time) 10 rounds: 10 Abmat sit-ups 10 Double Russian KBS@2×16/12kg 10 V-ups 10 Cal Row 10 Lateral […]
Skills & Conditioning
CrossFit Inventive – CrossFit Ring Dips (6 min emom x 4 reps) Up 1 rep on last week. Do 3 reps if 4 is out of your reach. Warm-up (No Measure) Double carpark run Couch stretch 60 sec each side 30 sec glute each side 30 sec lower back/hip flexor 30 sec wrist/forearm stretch 30 […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Snatch Pull (Heavy %) 2 @90% 2 @95% 2 @100% Snatch + Hang Snatch (Build to Max) Then: 4 x 1 @90% Snatch (in 6 mins have only attempts) Chose 3 weights only 3 attempts in 6 mins. You decide when you go!
Tuesday
CrossFit Inventive – CrossFit Back Squat (5@70%-4@75%-3-80%-2@85%-1@90%) Build up to your first working set of 5 reps@70% and follow the above reps scheme and percentages in order. Scale weight back if need be. Record last heavy single rep. 90 sec rest between each working set. 20 mins to get this done. Metcon (Time) For time: […]