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 —– 3 x 5 kipping swings/scap pulls ———————– Strength: Back […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Metcon (No Measure) Alternate between” 2 mins to complete: 20/15 cal assault bike remaining time, max rep 10m shuttle runs. 2 minutes rest 2 mins to complete 20/15 cal row remaining time, max reps Deadball over shoulder @mod weight 2 mins rest Complete 4 sets of each.
Saturday partner
CrossFit Inventive – CrossFit Metcon (Time) For time with Partner: Buy in: 100 x Abmat sit ups 75 x Diagonal Wallball shots@9/6kg 300m run (together) 50 x Diagonal Wallball shots 300m run (together) 25 x Diagonal wallball shots 300m run (together) Buy out 100 x DB Hang Power clean @2×22.5/15kg
Friday
CrossFit Inventive – CrossFit Warm-up (No Measure) Red banded: pass throughs x 10 pull-aparts x 20 Strict press x 10 each side 10 x Temp push-ups 3sec down fast up 30 sec glute stretch 30 sec lower back/hipflexor stretch 3 rounds: carpark run 3 x Wall walks/Aim-nose & toes. —————————— Handstand Walk (8 minutes on […]
Thursday
CrossFit Inventive – CrossFit Warm-up (No Measure) Carpark run High knees x 2 but flicks x 2 side skips x 2 bear crawls x 2 1 lap spiderman lunge 10 wall squats 30 sec Glute stretch E/S 30 sec Lower back/hipflexor stretch E/S PVC Pass throughs pass arounds OHS Snatch Balance ——————— Strength: 1 x […]
Conditioning
CrossFit Inventive – Pure Conditioning Metcon (AMRAP – Rounds and Reps) 30 minute AMRAP: 400/300m row 20/12 cal bike 20/12 cal ski-erg 10 box jump overs
SKILLS & CONDITIONING
CrossFit Inventive – CrossFit Warm-up (No Measure) 15 Red banded internal/external rotation 30 nose bridges Rotate through: 60 sec row 60 sec bike 60 sec wall squat 60 sec plank ——————– Core: 2 sets running clock 30 sec L-ring hold 20 sec rest 30 sec Hollow rock hold 20 sec rest 30 sec Hanging L […]
Oly Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up (No Measure) Green banded shoulder mobility Green banded ankle & wrist mobility Green banded SLDL x 20 3 x 8 each side DB press with static line hold Bar progressions Clean and Jerk (Percentage work.) Drop Reset Reps: 3 @80% 2 @85% 1 @87.5% 3 @85% 2 @87.5% 1 […]
Tuesday
CrossFit Inventive – CrossFit Warm-up (No Measure) 400M RUN 30 sec couch stretch E/S 30 sec lower back stretch E/S Red banded: pass throughs x 10 Pull aparts x 20 10 OHS 30 green banded SLDL 20 scorpions Front/back 30 sec lower back/hip flexor E/S 3 x 5 scap-pulls 15 sec rest each set. —————————– […]
Accessory Strength Class
CrossFit Inventive – Bullet Proof Warm-up (No Measure) With Red Band: 10 x banded pull aparts 10 x banded pass theoughs 10 x bnaded ahoulder presE/S 10 x banded push-ups 20 x banded tricep ext 20 x banded lat pull-down Dumbbell Flat Bench Press (4 x 8 tempo @3X2) 3 second essentric X = explode […]