Monday
CrossFit Inventive – CrossFit Front Squat (4 x 3 Tempo@31X2 @70%) Build up to70% and complete 4 sets 3 reps Tempo Front squat. 90 sec rest between sets. Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP: 5 T2B 10 push-ups 15 air squats
Conditioning
CrossFit Inventive – Pure Conditioning Metcon (No Measure) Alt between sets x 6 sets: Assault bike efforts Min 1 -10 sec on/50sec Off Min 2 – 20 sec on/40 sec off Min 3 – 30 sec on/30 sec off Min 4 – 40 sec on 80 sec rest Row efforts: Min 1 -10 sec on/50sec […]
Partner WOD
CrossFit Inventive – CrossFit Metcon (3 Rounds for reps) In teams of Two 7 minute AMRAP: 50 HPC @50/30 50 HPC @60/40 Max HPC @70/50 3 mins rest 7 minute AMRAP: 50 STO @50/30 50 STO @60/40 Max STO @70/50 3 minutes rest 7 minute AMRAP: 50 Front squats @50/30 50 Front squats @60/40 Max […]
Friday
CrossFit Inventive – CrossFit Metcon (Time) “XMAS AT THE GIRLS HOUSE” For Time: “Angies House” 20 pull-ups 20 push-ups 20 sit-ups 20 Air squats “Helens House” 400m run 21 KBS @24/16kg 12 Pull-ups “Frans House” 15 Thrusters @42.5/30kg 9 Pull-ups “Nancy’s House” 400m run 15 Overhead squats @42.5/30 “Grace & Isabel’s House” 20 Ground to […]
Thursday
CrossFit Inventive – CrossFit Warm-up (No Measure) Game B-Ball first to 5 10 leg swings F/L 1 lap inchworm 1 lap spiderman lune 2 laps bear crawls 1 lap crab walk 20 scorpions F/B 30 sec lower back hip flexor 30 Green banded SLDL 50 red banded pull-aparts 10 red banded OHS ————————- Strength: Stiff […]
Conditioning
CrossFit Inventive – Pure Conditioning Warm-up (No Measure) 1 round rotate through: 15/10 cal row 15/10 cal ski 15/10 cal bike Then: 3 sets 10 HRPU 10 air squats 10 ring rows ————– Metcon (8 Rounds for calories) Running clock: 40 minute running clock (8 sets) Min 1- max cal row Min 2 max cal […]
Skills & Conditioning
CrossFit Inventive – CrossFit Warm-up (No Measure) Red banded: Int/Ext rotation x 20 30 nose bridges 20 banded pull-aparts 5 inchworm 1 push up 30 sec glute st each side 30 sec forearm stretch 10 wall squats 3 sets: 30 sec Hollow rocks 30 rest 30 sec HS-Hold 30 rest ——————- Max Strict Pull-ups (3 […]
Oly Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up (No Measure) 2 minute frog stretch 60 sec glute stretch each side 30 sec lower back hip flexor each side 50 red banded pull aparts 20 red banded pass throughs 10 OHS ———– Barbell warm-up: 3 x power clean 3 x Front squats 3 x Squat clean 3 x […]
Tuesday
CrossFit Inventive – CrossFit Front Squat (4 sets 5 reps @75%) Build up and complete 4 sets 5 reps @75% Rest 90 sec only between working sets. Metcon (AMRAP – Rounds and Reps) 3 x 4 minute AMRAP 60 sec rest “HEAVY CHIEF ” 3 x power cleans 6 x push-ups 9 x air squats […]
Accessory Strength
CrossFit Inventive – Bullet Proof Metcon (No Measure) Cycle through in partners: 30 sec GHD core hold 30 sec rest 30 sec Hollow Hold 30 sec rest 30 sec Abmat sit up 30 sec rest 30 sec Plate twist 30 sec rest 30 sec Plank 30 sec rest x 3 sets Metcon (Weight) Unilateral: 3 […]