Bullet Proof
CrossFit Inventive – Bullet Proof Warm-up (No Measure) 30 red banded pull aparts 30 red banded lat pull downs 4 sets: 5 HRPU 3 down/fast up 5 scap pulls 5 Hollow rocks
Monday
CrossFit Inventive – CrossFit Warm-up (No Measure) Green banded Mobility 2 min frog stretch 30 sec spiderman lunge rotation 30 sec glute stretch 30 sec lower back/hipflexor ————— Barbell: 2 sets: 5 Front squats 5 split jerk strict press ————– Clean & Jerk progressions Clean and Jerk (12 mins to build to a heavy Double) […]
Conditioning
CrossFit Inventive – Pure Conditioning Metcon (No Measure) On Every 7 minutes x 5 set complete: 400/300m run 20 wallball shots@9/6kg 400/300m Row/Ski
Saturday Team WOD
CrossFit Inventive – CrossFit Metcon (Time) IN TEAMS OF 3: 3KM ROW/SKI 1OO DEADBALL OVER SHOULDER @AHAP 75 BOX JUMP OVERS@20INCH (M&F) 50 BURPEES (IN 3′) 25 RING DIPS
Friday
CrossFit Inventive – CrossFit Crossfit Games Open 18.2 (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb Bar-facing burpees -12 minute time cap – If you finish under the time cap, use remaining time to complete 18.2a – If you don’t finish before the time cap, add 1 second for every rep […]
Thursday
CrossFit Inventive – CrossFit Warm-up (No Measure) 60 SEC COUCH STRETCH EACH SIDE 30 GREEN BANDED SLDL 3 SETS: 8 RUSSIAN KBS @8/12/16 MAX 3 INCHWORM 1 PUSH-UP 10 SCORPIONS 5 RING ROWS Deadlift (3 x 5 Banded) Tempo: up fast, 3 second descent. This isn’t to be done heavy if it’s your forst go […]
conditiniong
CrossFit Inventive – Pure Conditioning Metcon (Calories) Row: 12 rounds of: 30 sec on/30 sec off for max calls Rest 5 mins 12 rounds of: Ski-erg 30 sec on/30 sec off for max cals add total cals for both parts Warm-up (No Measure) 400m light run 10 leg swings forward/lateral 40 calf pumps 5 tempo […]
skills & Conditioning
CrossFit Inventive – CrossFit Warm-up (No Measure) 20 red banded internal/external rotation 30 nose bridges 10 banded push-ups In even groups rotate through in order: 60 sec bike 60 sec plank hold 60 Handstand hold Carpark run ——————– Metcon (No Measure) 5 mins on Handstand walking practice for max distance. Scale: Handstand practice with a […]
OLYMPIC LIFTING
CrossFit Inventive – Olympic Weightlifting Warm-up (No Measure) Green banded warm up Green banded ankle mobility 30 sec spideman lunge hold 20 scorpions 30 sec lower back hipflexor ——————- 3 x 8 each side of: Empty bar static split hold & press 60 sec rest after each side Clean from blocks (Try pull form above […]
Tuesday
CrossFit Inventive – CrossFit Front Squat (Pause Front squat 4 x 4 @75% 90 sec rest) Build up to 75% of your 1RM and complete 4 sets of 4 reps with a 3 second pause in the bottom position of the squat.