Accessory Strength
CrossFit Inventive – Bullet Proof Warm-up (No Measure) 20 banded SLDL 3 x 5 scap pulls (10 sec rest) 5 inchworm + 1 push up ————– With partner: 3 x 8 Hamstring Extensions. Metcon (Weight) 4 x Super Sets: Vertical Push/Pull 10 x DB Strict press@AHAP 20 x Banded Lat pull-downs 60-90 sec rest. Metcon […]
Monday
CrossFit Inventive – CrossFit Warm-up (No Measure) Carpark run 10 leg swing swings forward/lateral 30 sec spiderman lunge hold each side 30 sec glute stretch each side 30 sec forearm stretch Red banded pull-aparts x 20 pass throughs x 10 OHS x 10 3 x 10 banded crab walks ————————– Strength: Split Jerk (12 mins […]
PURE CONDITIONING
CrossFit Inventive – Pure Conditioning Metcon (Time) 5 ROUNDS FOR TIME: 400m Run 10 x Weighted box step overs @24/16kg 400m row
Saturday Partner WOD
CrossFit Inventive – CrossFit Metcon (AMRAP – Reps) “Grind” 30 minute AMRAP: 100 Alt Lunges 50 KB-SDHP@24/16kg 100 HRPU 50 KBS@24/16kg 100 Air squat 50 K2E 100 Burpees 50 Overhead Plate sit-ups@20/10kg Re-laod back to the top! =600 reps Share workload evenly through out. 1 partner works while other rests.
Friday
CrossFit Inventive – CrossFit Warm-up (No Measure) Double carpark run 30 couch stretch each side 30 sec hamstring stretch each side 30 sec Lower back/hip flexor each side With red band: 10 pass throughs 10 pull-aparts 10 OHS 10 Strict press each side 10 strict push-ups ———————— Tabata: 1:1 Hanging knee raises Plank Hold ———————– […]
Thursday
CrossFit Inventive – CrossFit Warm-up (No Measure) carpark run 10 leg swings forward/lateral 1 lap inchworm 1 lap spiderman lunge 10 wal 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 90 secs rest […]
Conditioning
CrossFit Inventive – Pure Conditioning Metcon (3 Rounds for time) On every 10 minutes for 3 sets complete: 30/20 Cal Row 30/20 wallball shots @9/6kg 200m run 30/20 Plate Ground to Overhead @20/10kg 30/20 Cal Assault bike Work as hard as possible for more rest each set! Record time each round if you like!
Skills & Conditioning
CrossFit Inventive – CrossFit Warm-up (No Measure) 10 laps shuttle runs 2 laps high knees 2 laps butt flicks 4 laps side skips 15 x Internal/ext rotation 30 nose bridges 20 pass throughs 10 banded strict push- ups 2 rounds: 10 hollow rocks 10 Wall squats 5 scap pulls ————– Max Strict Pull-ups (3 sets […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up (No Measure) Adductor stretch x 3 mins Barbell anterior stretch 3 x 30sec Red banded warm-up Barbell: 3 x P1 muscle snatch 3 x muscle snatch 3 x power snatch 3 x OHS 3 x snatch balance repeat 1 x Snatch balance + 2 x OHS (12 mins to […]
Conditioning
CrossFit Inventive – Pure Conditioning Metcon (3 Rounds for time) On every 10 minutes for 3 sets complete: 30/20 Cal Row 30/20 wallball shots @9/6kg 200m run 30/20 Plate Ground to Overhead @20/10kg 30/20 Cal Assault bike Work as hard as possible for more rest each set! Record time each round if you like!