Accessory strength
CrossFit Inventive – Bullet Proof Warm-up (No Measure) 50 red banded pull-aparts 5 x single arm ring rows each side x 3 sets 5 x single arm ring chest press each side x 3 sets Bench Press (10-8-6-4-2) Increasing weight\decreasing reps. each set needs to be as heavy as possible with good form! Rest as […]
Monday
CrossFit Inventive – CrossFit Warm-up (No Measure) Stretch: 30 sec couch 30 sec spiderman lunge hold 30 sec glute 30 sec squat hold 2 rounds 5 inchworm 1 push up 5 wall squats 10 banded crab walk each way —————— STRENGTH: Back Squat (5-4-3/5-4-3) sets 1: 5 @65% 4 @70% 3 @75% Set 2: 5 […]
Conditioning
CrossFit Inventive – Pure Conditioning Metcon (Time) For Time (with a Partner) 500-400-300-200-100 meter Row (x2) Partner Kettlebell Rack Hold (24/16 kg) 5 Burpee penalty for each drop of kettlebells
Partner WOD
CrossFit Inventive – CrossFit Metcon (AMRAP – Reps) With a partner, 1 mimute of work 1 minute of rest for 40 minutes continous: Mins 0::00-2:00 Front squats @50/30kg Mins 2:00-4:00 Lateral bar burpees Mins 4:00-6:00 S2O @50/30kg Mins 6:00:800 HRPU Mins 8:00-10:00 Hang power clean @50/30k Repeat for 4 cycles for total reps.
Friday
CrossFit Inventive – CrossFit Warm-up (No Measure) 5 rounds: 100m run (3rd drain) 5 inchworm 1 push-up 5 slow wall facing squats 10 hollow rocks 10 scorpions (facing floor) —————————– STRENGTH: Bench Press (4 sets 12 reps 90 sec rest) (20 mins to get this done) Find a weight that you can manage 4 sets […]
Thursday
CrossFit Inventive – CrossFit Warm-up (No Measure) double carpark run 1 lap inchworm 1 lap spiderman lunge 2 laps Hands over head walking lunges. 30 sec glute stretch E/S 30 sec lower back hipflexor each side 30 green banded SLDL red banded shoulder warm-up: 30 pull-aparts, 30 pass-throughs. —————————– STRENGTH: Deadlift (5-5-5-4-4-3-3-2-2-2 (20min cap)) Above […]
Welcome to your first 2019 session!
CrossFit Inventive – CrossFit Warm-up (No Measure) Red banded Internal/external rotation x 20 30 nose bridges 20 pass throughs 10 OHS Stretch: 30 sec spiderman lunge each side 30 sec glute each side 30 sec calf each side 30 sec lower back/hip flexor each side ——————– Strength: Hang Power Snatch (x 3 reps On Every […]
Goodbye 2018 (Happy New Year)
CrossFit Inventive – CrossFit Warm-up (No Measure) “Fast efficient warm-up” Aim to keep this below 10 mins! 400m run 10 leg swings forward lateral 5 inchworm 1 push-up 30 sec Spiderman lunge hold 30 sec glute each side 30 sec calf stretch each side 3 rounds: 5 Kipping swings 5 air squats ————— 3 mins […]
Partner WOD
CrossFit Inventive – CrossFit Metcon (AMRAP – Rounds and Reps) 30 minute amrap: Round for round with partner complete: 10 HRPU 10 wallball @9/6kg 40 double unders/60 singles *As soon as Partner A finishes a round, Partner B starts their round while Partner A does 1 rope climb or two scaled rope climbs. Each partner […]
FRIYAY
CrossFit Inventive – CrossFit Warm-up (No Measure) 30 red banded pull-aparts 20 red banded pass throughs 10 red banded OHS 200m run 1 lap inchworm 1 lap spiderman lunge 30 sec rest/forearm stretch 3 sets: 5 cap pulls 5 kipping swings ————– 2 x Push press + 1 x Push jerk (4 singles of the […]