Monday Testing week 3/3
CrossFit Inventive – CrossFit Back Squat (20 mins to establish 1RM) Aim to Build to 75-80% of your 1RM (rep max) in the first 10 minute period. Then use the remaining time to establish your 1RM with Safe & sound technique attempts. Beginners work under Coaches guidance. Your 1RM needs be done with correct technique!! […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Metcon (Calories) 8 Sets (alternating 4 of each) 2 mins On/ 3 mins off for max calories on: Rower Assault bike Work hard but keep the cals consistent each set. Record total calories for all sets.
Saturday 6AM WAND SANDHILLS
CrossFit Inventive – CrossFit Metcon (No Measure) 6AM WANDA SANDHILLS PLEASE MEET AT THE END OF THE NORTHERN END OF WANDA CARPARK. WE LEAVE 6AM SHARP AND WE WILL NOT WAIT FOR ANYONE. Metcon (Time) 8AM PARTNER WOD FOR TIME WITH PARTNER: 70 AIR SQUATS/SQUAT HOLD 70 DUMBBELL BURPEE @22.5/15KG 70 STICT PUSH-UPS/HS-HOLD 70 DUMBBELL […]
Friday
CrossFit Inventive – CrossFit Warm-up (No Measure) 2 minute frog stretch 30 sec glute stretch 20 scorpions front/back 30 sec lower back stretch 30 sec Forearm stretch front & back 3 x 10 banded crab walks 20 banded pull-aparts 10 banded pass throughs 10 OHS 3 x 30 sec On/30 sec Off Handstand Holds ———————– […]
Thursday
CrossFit Inventive – CrossFit Warm-up (No Measure) Carpark run 10 leg swings forward/lareral 5 inchworm 1 push up 30 sec apiderman lunge hold 30 sec glute stretch E/S 30 sec lower back/ hipflexor 30 green banded SLDL 3 x 10 banded crab walks ——————— Strength: Deadlift (3 sets 2 reps 2 mins rest. ) Aim […]
Conditioning
CrossFit Inventive – Pure Conditioning Metcon (Time) in teams of 2 complete: x 2 sets 100m row 100m run 200m row 200m run 300m row 300m run 400m row 400m run 500m row 500m run 30 minute cap Start with both partners at the rower. Partner A rows while partner B rest. Partner B starts […]
Skills & Conditioning Day
CrossFit Inventive – CrossFit Warm-up (No Measure) Red banded internal external rotation 30 nose bridges 20 banded pull aparts 20 banded pull aparts 40 calf pumps 5 inchworms 1 push ups —————- 3 rounds: for quality 5 kipping swings 5 strict knee raises ————— 3 rounds: 30 sec on 30 sec off L-ring Holds ————— […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up (No Measure) 2 minute Frog Stretch Anlke mobility 20 SLDL Red banded crab walks Clean Pull (12 mins to build to a heavy double ) Clean (4 x 2 @AHAP TNG) Power Clean (Death by power clean EMOM ) Min 1- 1 rep Min 2- 2 reps Min 3- […]
Tuesday
CrossFit Inventive – CrossFit Warm-up (No Measure) 2 minute Frog stretch 30 sec quad/hipflexor E/S 30 sec glute stretch E/S 20 scorions F/B PVC: pass throughs x20 oass arounds x10 OHS x 10 Snatch balance x 10 Shoulder rotation stretch ——————– STRENGTH: Power Snatch (3 x TNG reps on every 90 seconds x 8 sets) […]
Accessory Strength
CrossFit Inventive – Bullet Proof Warm-up (No Measure) 50 x banded pull-aparts 3 x 10 banded crab walks Then start together: 100 x hollow rocks, every time you break, stop and complete 10 strict push-ups. Bench Press (100 reps for time) Advanced @60/40kg Intermediate @50/35kg Beginner 40/30kg Partner may not spot you through reps, only […]