CROSSFIT TOTAL TESTING DAY
CrossFit Inventive – CrossFit Warm-up (No Measure) Carpark run 10 forward/lateral Leg swings 5 inch worm 1 push-up 30 sec spiderman lunge hold 30 sec glute stretch 30 sec lower back/hip flexor stretch Red band: 20 pull-aparts 10 pass throughs 10 OHS Green Band: 30 stiff legged Deadlifts ————————– Bar Strict press & Deadlift progressions. […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up (No Measure) 400m run 60 sec static wall squat 60 sec plank hold Tabata : HRPU/AIR SQUAT @Steady pace Metcon (Time) Partner WOD For Time: 20 ROUNDS. (10 EACH) 20/15 CAL ASSAULT BIKE 10 BURPEES AS SOON AS P1 GETS OFF THE BIKE PARTNER 2 STARTS. RESET THE CALORIES […]
Saturday Team of 3 WOD
CrossFit Inventive – CrossFit Metcon (Time) FOR TIME: 150 CAL ROW/SKI-ERG 80 DB ALT SNATCH@22.5/15KG 60 HPC @40/30KG 50 LBB 50 PULL-UPS 60 FRONT SQUATS @40/30KG 80 ALT DB SNATCH 150 CAL ASSAULT BIKE 1 WORKING, 2 RESTING. ROTATE THROUGH WORK- LOAD EVENLY!
Friday
CrossFit Inventive – CrossFit Warm-up (No Measure) Individual: 60 sec couch stretch each side 60 sec lower back stretch each side. With a Partner complete 3 round each: PA) 100m car park run with WB PB) Hold static wall squat followed by 50 x Alt shoulder taps. Individual: 10 x tempo HRPU 3 SEC DOWN […]
Thursday
CrossFit Inventive – CrossFit Warm-up (No Measure) carpark run 10 leg swings forward/lateral 1 lap inchworm 1 lap spiderman lunge 10 wall squats 30 sec glute stretch each side 20 scorpions front back 30 sec lower back hipflexor each side 30 sec calf stretch each side ————————— Deadlift (4 sets 2 reps drop reset ) […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Metcon (No Measure) On every 8 minutes:4 sets: 800m Row 200m Deadball carry
3 Natural Remedies for Back Pain
Back pain- Such a common thing amongst each and everyone of us regardless of age, height, weight and gender! Unfortunately, most of us have experienced some type of back discomfort. Whether it is from training, sitting at a desk all day, a car accident, being on our feet all day (the list goes on), many […]
Skills & Conditioning Day
CrossFit Inventive – CrossFit Max Strict Pull-ups (3 sets of max reps 90 sec rest) Use a banded to establish minimum 5 reps per set. Aim for as many reps as possible each set. Don’t just stop at 5! Warm-up (No Measure) 15 red banded internal/external rotation. 30 nose bridges 20 pass throughs 10 pull […]
OLYMPIC LIFTING
CrossFit Inventive – Olympic Weightlifting Warm-up (No Measure) 3 MINUTE ADDUCTOR FROG STRETCH 3 X 30 SEC HYPER EXTENSION STRETCH LAYING ON BALL HOLDING BAR PVC: PASS THROUGHS X 10 PASS AROUNDS X 10 EACH WAY OHS X 10 SNATCH BALANCE X 10 Snatch Pull (4 x 3 @100% of your 1 RM Drop reset […]
Tuesday
CrossFit Inventive – CrossFit Warm-up (No Measure) carpark run 1 lap spiderman lunge 1 lap squat walk 1 lap open the gate 2 laps bear crawl With red Band: 10 x pass throughs 10 x pass arounds each way 10 x pull apats 10 x OHS 3 x 10 red banded crab walks ———————– Strength: […]