Thursday Winding Down 2018
CrossFit Inventive – CrossFit Warm-up (No Measure) 400m run 10 leg swings forward/lateral 5 inchworm 1 push up 10 wall facing squats 30 sec Spiderman lunge hold each side 30 sec glute each side 20 scorpions front only 30 sec lower back hip flexor each side ————————- Metcon (Weight) 35 minute running clock mins – […]
12 Days Of Christmas
CrossFit Inventive – CrossFit Metcon (Time) “CFI 12 DAYS OF CHRISTMAS” 1- 200m run 2- Push press 3- Pull-ups 4- Box jump overs 5- Deadlifts 6- Thrusters 7-T2B/K2E 8 x LBB 9- HSPU/Push-ups 10- Snatch/C&J 11- Synchro sit-ups 12- skull a beer *one bar per team, no weight changes, choose weight wisely!
Saturday Team of 3
CrossFit Inventive – CrossFit Metcon (Time) Team of 3 complete For Time: 7000m Row/Ski erg every time you get off the rower or Ski complete 1 ROUND: 5 push-ups 10 KBS@24/16kg 15 Air squats *The quicker you get the 7000m complete the least rounds you will do. *Each team member must rotate every 250m until […]
Friday
CrossFit Inventive – CrossFit Metcon (No Measure) 30 minute amrap: (in even teams) 12/8 x cal assault bike 7 x Devils press @2x 22.5/15kg 2 x rope climb 1 x 100m sled pull (50m each way)
Thursday
CrossFit Inventive – CrossFit Deadlift (8 minute EMOM X 4 REPS) THESE ARE NOT TNG REPS. RESET EACH REP. Stay tight and be safe. Metcon (AMRAP – Rounds and Reps) “Judging day” 8 minute amrap: 9 bar facing burpee 6 Deadlift @100/70kg 3 ring or bar muscle ups/5 ring dips
Conditioning
CrossFit Inventive – Pure Conditioning Metcon (Time) 30 RFT: 5 wallball 3 burpee to target 1 strict pull-up Aim= sub 30 mins
Skills & Conditioning
CrossFit Inventive – CrossFit Warm-up (No Measure) RED BANDED: internal/external rotation x 20 30 nose bridges 20 pass throughs carpark run 10 leg swings forward/lateral 40 calf pumps + 30 sec calf stretch each side 30 sec spiderman lunge hold E/S 30 sec lower back hip flexor E/S 30 sec wrist/forearm stretch 30 ON/30 OFF- […]
olympic lifting
CrossFit Inventive – Olympic Weightlifting Snatch Pull (Build to a heavy double in 12 mins) 4 power snatch + 3 hang snatch + 2 OHS (15 mins to build to heavy single) TNG ComplexNot to many lifts on this one. Focus on good movement patterns on each part of the lift. Snatch (barbell snatch cycling […]
Tuesday
CrossFit Inventive – CrossFit Push Jerk (5 sets 3 reps 90 sec rest) Build up and complete 5 sets 3 reps at the same weight. Metcon (Time) For time: 30-20-10 Hang power clean@60/40kg DB alt snatch @22.5/15kg 200m run between each round
Accessory strength
CrossFit Inventive – Bullet Proof L-Sit (5 x max effort 90 sec rest) Dumbbell Flat Bench Press (4 x 10 @AHAP 90 sec rest) Dumbbell Bent Over Row (4 sets 10 each side @AHAP) Ring Dips (50 reps for time)