Monday
CrossFit Inventive – CrossFit Warm-up (No Measure) carpark run 30 sec spiderman lunge hold E/S 30 sec Glute st E/S 30 sec Lower back hip flexor E/S Red banded: pass throughs x 10 Pull-aparts x 20 pass arounds 10 E/W Strict press each side ——————– Strength: Push Press (4 Sets 4 reps 90 sec rest) […]
Conditioning
CrossFit Inventive – Pure Conditioning Metcon (Time) For time with Partner 15-30-45-50-45-30-15 of: Cal Bike Wallball @9/6kg Cal Row Wallball Situps
Partner WOD
CrossFit Inventive – CrossFit Metcon (AMRAP – Rounds and Reps) 30 MINUTE RUNNING CLOCK: As many rounds as possible (Partner A completes a full round while partner B rest). With sandbag 3 x Power cleans 4 x Front squats 5 x Push press 6 x Lateral Burpee over bag On every 5 mins stop and […]
Friday de load week
CrossFit Inventive – CrossFit Metcon (AMRAP – Rounds) 30 minute AMRAP: 4 even teams: 1 x rope climb 10/7 cal assault bike 12 x wallball shots@9/5kg 5 x Deadball over shoulder @AHAP This is relay style. Send fastest person out first! Each team member is responsible for hitting the clicker after completing a round. Scoring […]
Thursday De load week
CrossFit Inventive – CrossFit Warm-up (No Measure) Volleyball first to 20 Roll burpee penalties 30 sec glute stretch 30 sec spiderman lunge hold 30 sec lower back/hip flexor 3 sets: 5 scap pulls 5 kipping swings Partner A: 30 banded SLDL Partner B: Red banded crab walks —————— Strength: Deadlift (3 sets 10 reps 2 […]
Conditioning
CrossFit Inventive – Pure Conditioning Metcon (Time) In Even Teams complete: For Time: 7000m ski erg 100m farmers carry after each effort@2 x32/24kg
Wednesday
CrossFit Inventive – CrossFit Warm-up (No Measure) Red banded internal/external rotation x 15 each side 30 nose bridges Double carpark 10 leg swings F/L 30 sec calf stretch E/S 2 laps bear crawls 1 lap inchworm 1 lap spiderman lunge 3 sets: 5 scap pulls 5 wall facing squats ——————— Max Strict Pull-ups (3 sets […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting 2 Snatch Deadlift 2 Snatch Pulls 1 Power Snatch 1 Snatch (Build safety over 15 minutes ) This lift is technique based. Only go heavy if you can maintain good form throughout each movement. Otherwise Stay light and focus on maintaining form. Snatch (ONE 60 Sec x 1 until failure […]
Tuesday De-Load week
CrossFit Inventive – CrossFit Warm-up (No Measure) Red banded: Pass theoughs x 10 Pull apartss x 20 Pass arounds x 10 each way OHS x 10 30 sec spiderman lunge hold 30 sec glute stretch 20 scorpions front/back 30 sec lower back/hipflexor 2 rounds: 2 wall walks 10 hollow rocks 100m run —————- Strength: Strict […]
Accessory Strength
CrossFit Inventive – Bullet Proof Warm-up (No Measure) Red banded: pull-aparts x 20 pass throughs x 10 Strict press each side 10 x Tempo push-ups 3 down fast up Bench Press (5 x 5 90 sec rest) Build up and complete 5 sets of 5 reps at the same weight Metcon (Weight) 3 sets of […]