Tuesday
CrossFit Inventive – CrossFit Warm-up (No Measure) carpark run 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 1 lap spiderman lunge 1 lap squat walk 1 lap open the gate 2 laps bear crawl ———————– Strength: […]
Accessory strength
CrossFit Inventive – Bullet Proof Warm-up (No Measure) 3 sets: 10 red banded pull aparts 5 tempo push ups @3 down, fast up 5 DB strict press each side 4 sets: 20 sec On/20 sec Off L-ring Hold Bench Press (Close grip bench 4 sets x 8 reps) Build up and complete 4 sets of […]
Monday
CrossFit Inventive – CrossFit Warm-up (No Measure) Agility ladder run throughs 10 leg swing swings forward/lateral 30 sec spiderman lunge hold each side 30 sec glute stretch each side 30 sec forearm stretch 60 sec static squat ————————– 1 Clean + 1 Front squat + 1 Split Jerk (8 minute EMOM) Find a comfortable starting […]
Conditioning
CrossFit Inventive – Pure Conditioning Warm-up (No Measure) High knee running Butt flicks lateral skips walking high knee pulls 10 leg swings forward/lateral 5 inchworm no push up 30 sec spiderman lunge 30 sec hammy stretch 40 cals pumps 30 sec calf stretch on uprights Metcon (No Measure) Run: 400m On Every 3 mins x […]
Team WOD
CrossFit Inventive – CrossFit Metcon (AMRAP – Rounds) 30 minute AMRAP: IN EVENS TEAMS WATERFALL THROUGH: 10/7 cal Assault bike 6 x Deadball Over Shoulder @AHAP 15/10 cal row/ski 1 x carpark Farmers carry with 2 x 10kg plates. Each team hit the clicker after they complet a round.
Friday
CrossFit Inventive – CrossFit Warm-up (No Measure) 60 sec couch stretch each side 60 sec hammy stretch on upright E/S With PVC pip/stick: 20 x pass throughs 10 x pass arounds each way 10 x OHS 10 x Snatch Balance 3 rounds: 3 x inchworm 1 push up 6 x air squats 9 x Hanging […]
Thursday
CrossFit Inventive – CrossFit Warm-up (No Measure) 60 sec couch stretch E/S 1 lap inchworm 1 lap spiderman lunge 20 scorpionms F/B 30 sec Lower back/Hip flexor 30 Green banded SLDL 3 x 10 banded crab walks ——————— Strength: Deadlift (3 x 5 Deficit 0n 25kg plate) Final week of deficit deadlift. Build up to […]
Conditinioning
CrossFit Inventive – Pure Conditioning Metcon (No Measure) 10 MIN AMRAP: 15/10 CAL ROW 15 PUSH UPS -3 MINS REST- 10 MIN EMOM: ODD: 15/8 CAL ASSAULT BIKE EVEN: 15 KBS @24/16KG -3 MINS REST- ODD: 30 SEC Hanging Knee raise EVEN: 3O SEC Max rep slamballs
20 Tips to Eat Healthy while on Holidays
I thought I would share a few ways of what I do to keep my healthy eating in tow while either away for a weekend on even on our family holidays… Now I know some say that holidays are for splurging and going into relax mode and really just doing whatever you want, whenever you […]
Skills & Conditioning
CrossFit Inventive – CrossFit Warm-up (No Measure) 15 x banded internal/external rotation 30 x nose bridges 20 x Pass throughs 3 x 5 scap pulls. 15 sec rest between sets. 1 set: 30 sec shuttle runs 30 sec Plank 30 sec shuttle runs 30 sec Hollow rock hold 30 sec shuttle run 30 sec Max […]