Monday
CrossFit Inventive – CrossFit Warm-up (No Measure) carpark run 10 leg swings forward/lateral 1 lap spiderman lunge 1 lap squat walk 1 lap open the gate 2 laps bear crawl With red Band: 3 x 10 red banded crab walks 20 x banded pull aprts 30 green banded SLDL —– 3 x 5 kipping swings/scap […]
Conditioning
CrossFit Inventive – Pure Conditioning Metcon (No Measure) 3 minutes On, 2 minutes Off x 6 sets. 300m run, max weighted box step overs in remaining time. RX= 1 x 24/16 Kg- kettlebell. Please Don’t drop kettlebells on top of the box. Hold kettlebell however best suites.
Saturday Partner WOD
CrossFit Inventive – CrossFit Metcon (Time) Partner WOD For Time: 100 rounds of: 1 x HSPU 2 x Squat Cleans @50/35kg 3 x Bupees You go, I go round for round. “Thanks Scot Wallace”
Friday
CrossFit Inventive – CrossFit Warm-up (No Measure) 2 minute frog stretch 30 sec glute stretch 30 sec lower back stretch 30 sec hamstring stretch 10 x PVC pass throughs 10 pass arounds 10 OHS 10 snatch balance 30 sec shoulder stretch PVC ———————— Snatch barbell work. 1 x Power Snatch + 1 x Full Snatch […]
Thursday
CrossFit Inventive – CrossFit Warm-up (No Measure) 10 shuttle runs 2 laps high knees 2 laps butt flicks 10 leg swings forward/lateral 10 wall squats 20 scorpions F/B 30 sec lower-back/hipflexor stretch 30 banded DLDL 60 red banded crab walks ———————– Strength: Deadlift (4 sets x 2 reps @90% 2 mins rest)) Build up and […]
Pure conditioning
CrossFit Inventive – Pure Conditioning Metcon (Time) For time with partner: 100-60-40 of: Cal row HRPU Cal Bike Russian KBS@24/16kg Share workoad evenly
Skills & conditioning
CrossFit Inventive – CrossFit Warm-up (No Measure) 15 Red banded internal/external rotation 30 nose bridges 20 pass throughs 30 sec glute stretch 30 sec lower back/hipflexor stretch ——————– Core: 3 sets running clock 10 x Overhead plate sit-up@10/5kg 100m run (3rd drain) 20 x Alt plate twist@10/5kg 15 x air squats 10 x hollow rocks […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up (No Measure) 3 minute frog stretch 3 x 30 sec anterior opener Green banded ankle mobility ———————- Barbell” 3 x Muscle snatch 3 x OHS 3 x Hang power snatch 3 x Power snatch 3 x Snatch 3 x Snatch balance repeat 1 x Snatch Balance 2 x OHS […]
Tuesday
CrossFit Inventive – CrossFit Warm-up (No Measure) Stretch: 60 sec couch each side 30 sec Glute each side 20 scorpions front back 30 sec lower back/hipflexor eachside 20 scorpions front/back 30 sec wrist front back Then: 3 x 8 each side DB press in split lunge position ———————– Clean & Jerk barbell progressions Clean and […]
Accessory strength
CrossFit Inventive – Bullet Proof Warm-up (No Measure) 4 sets: 20m DB over head carry@22.5/15kg 10m each way 5 slow/strict ring rows 5 x tempo push ups 3 down up fast 10 Stationary alternating reverse lunges : Push-ups (4 sets 10 reps with 10/5kg plate 90 sec rest) with a partner: place a 10/5kg plate […]