Monday De-Load week
CrossFit Inventive – CrossFit Warm-up (No Measure) 30 sec glute stretch each side 30 sec spiderman lunge hold each side 20 scorpions F/B 30 sec lower back/hip flexor E/S 40 calf pumps Then: 3 x rounds: 15 red banded pull-aparts 5 inchworm 1 push up 5 Scap pulls Bent Over Row (4 x 8 (90 […]
Conditioning
CrossFit Inventive – Pure Conditioning Metcon (Time) 5 rounds For time: 400m run 20 air squats 20 HRPU
Saturday Testing Week
CrossFit Inventive – CrossFit Front Squat (20 minutes to establish a Safe 1RM) Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsKBS=24/16kg
Friday Testing Week
CrossFit Inventive – CrossFit Clean and Jerk (20 mins to establish a safe 1RM) Aim to perform:Squat Clean & Split jerk Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#RX=60/42.5kg
THURSDAY TESTING
CrossFit Inventive – CrossFit Deadlift (20 MINS TO ESTABLISH A SAFE 1RM) Max Strict Pull-ups (1 ATTEMPT ) If you are using bands, use the same bands you are using on Wednesdays and give it everything for 1 set. Max effort Strict push-ups Tricep style push-ups. Elbows in tight! 1 attempt only
Conditioning
CrossFit Inventive – Pure Conditioning Metcon (No Measure) 32 minute EMOM: 8 sets Min 1- 15/10 cal Row/40 sec work Min 2- 15 Slamballs 9/6kg Min 3- 12/7 cal Bike/40 sec work Min 4- 30 seconds unbroken bear crawls
Wednesday Testing
CrossFit Inventive – CrossFit Clean (20 minutes to establish 1RM squat clean) Beginners may Power Clean as last resort. Record Power clean in comment box. 1000m Row (Time) Max Effort 1000m Row
OLY LIFTING
CrossFit Inventive – Olympic Weightlifting Snatch Balance (10 MIN EMOM X 2 REPS) INCREASE WAIT EACH SET IF POSSIBLE OR STAY LIGHT & FOCUS ON TECHNIQUE. Warm-up (No Measure) FROG STRETCH X 2 MINS GLUTE STERTCH X 30 SEC E/S LOWER BACK X 30 E/S ANTERIOR OPENER 3 X 30 SEC —— WITH BARBELL: 3 […]
TUESDAY TESTING WEEK
CrossFit Inventive – CrossFit Warm-up (No Measure) 2 minute Frog stretch 30 sec Glute stretch E/S 30 sec Lower back/hip flexor stretch E/S PVC: 20 x pass throughs 10 x Pass arounds 10 OHS 10 x Snatch balance —————– Barbell warm-up: 3 x snatch pulls 3 x Power snatch 3 x OHS 3 x Full […]
Accessory Strength
CrossFit Inventive – Bullet Proof Metcon (No Measure) Plyometric 10 sets increasing height box jumps Focus on fast rebound off the ground Max Height Box Jump (Distance) Metcon (Weight) 3 x 20 Sled Pull Rows 10 each way Metcon (No Measure) 10 minute EMOM: EVEN: 20 Plate twist @AHAP ODD: 15 Hollow rocks