Accessory Strength
CrossFit Inventive – Bullet Proof Strict Pull-ups (EMOM x 3 reps under hand grip) No Kip! Start movement at full extension, activate scapulars drawing them down your back as you pull your chin to and above the cross bar. Lower back to full extension of the arms before dropping off the bar. Metcon (Weight) Super […]
Monday
CrossFit Inventive – CrossFit Snatch (8 min EMOM x 1 rep ) This is technique based. Only build by 2.5-5kg max each minute if your technique is good. If you miss, retry the same weighty on the next minute. Beginners stay light and focus on good mechanics. This can be full or power depending on […]
Conditioning
CrossFit Inventive – Pure Conditioning Metcon (4 Rounds for time) ON Every 10 mins x 4 sets complete: 400m run 15 Box jump overs @24/20 inchk 15 Wallball @9/6kg 400/300m Row 20 HRPU 20 Air squats 15/7 cal bike
Partner WOD
CrossFit Inventive – CrossFit Warm-up (No Measure) 400m run 3 sets: 8 air squats 3 inchworms 1 push up 10 scorpions, front only 5 kipping swings —————- Metcon (Time) FOR TIME: 100 x Cal Row 90 x Wallball @9/6kg 80 x Cal Row 70 x Burpees 60 x Cal Row 50 x K2E 40 Cal […]
Friday
CrossFit Inventive – CrossFit Warm-up (No Measure) 60 sec couch stretch E/S 30 sec spiderman lunge E/S 30 sec glute E/S 30 sec lower back/hip flexor 30 sec forearm 30 Green banded SLDL RED BANDED: 20 PULL APARTS 20 PASS THROUGHS ————- STRENGTH: 1 x Power clean + 1 x Front squat + 1 x […]
Thursday
CrossFit Inventive – CrossFit Warm-up (No Measure) carpark run 10 leg swings forward/Lateral 20 scorpions Front/Back 30 sec lower back/hipfexor 2 x 10 each side hip raises 30 Green banded SLDL ——————– Strength: Deadlift (Banded 3 x 5 90 sec rest) Tempo: up fast, 3 second descent. This isn’t to be done heavy. The band […]
Thursday conditioning
CrossFit Inventive – Pure Conditioning Metcon (No Measure) OE5M x 8 sets complete: 300/2000m Row 50 DUs (or 60 singles) 10 Deadball over shoulder
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 on hands 60 sec static wall squat 60 sec 10m shuttle runs ——————– Metcon (No Measure) 20 reps of: Tempo HSPU Descents Focus on […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Snatch Balance (4 x 3 (90 rest)) Snatch (OnE2 mins: 1 x Power 1 x Full 1 x Hang Full ) Build each set if possible. 20 mins (10 sets) Record heavy single
Tuesday
CrossFit Inventive – CrossFit Warm-up (No Measure) get legs moving with 2 carpark runs Standing quad stretch 30 E/S 10 leg swings F/L each side with red band: 20 pull aparts 20 pass throughs 10 press each side 2 sets: 10 hollow rocks 5 kipping swings 5 scap pulls —————– Barbell Push press progressions Push […]