Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up (No Measure) Green banded shoulder mobility 2 minute adductor stretch 30 sec Forearm/wrist stretch 30 sec Glute stretch each side 30 sec spiderman lunge hold each side 3 sets: Stationary spilt lunge hold with 8 x DB strict press left side the 8 reps on the right side. ————————- […]
Tuesday
CrossFit Inventive – CrossFit Warm-up (No Measure) 60 sec assault bike 60 sec wall squat 60 sec plank 60 sec shuttle runs l lap spiderman lunge 1 lap SL-SLDL 30 sec glute stretch 30 sec lower back hipflexor stretch E/S 3 x10 red banded crab walks. ————————— STRENGTH:, Back Squat (4 Sets 3 reps 90 […]
Accessory Strength
CrossFit Inventive – Bullet Proof Warm-up (No Measure) 20 red banded pull-aprts 20 red banded pass throughs 20 red banded push-ups(band over shoulder blades) 20 red banded OHS With a partner: 5 rounds each continous of: Deadball holds @stomach 30 sec ON/30 sec off. Don’t let the ball touch the ground for 5 mins. 60 […]
Monday
CrossFit Inventive – CrossFit Warm-up (No Measure) Run throughs 10 x leg swings E/S Red banded pull aparts x 20 Red banded pass throughs x 20 10 red banded OHS 40 calf pumps 3 rounds: 3 x Inchworm 1 push up 8 x DB strict press E/S 5 x Scap pulls ————————– Strength: Strict Press […]
Conditioning
CrossFit Inventive – Pure Conditioning Metcon (Calories) For max total Calories 5-4-3-2-1 continuous minutes: bike-Ski- Row
Saturday Partner WOD
CrossFit Inventive – CrossFit Metcon (Time) For time: 800m run together then: 100 Clean & Jerks @50/30kg 1:1 50 Syncro Bar Facing Burpee Finish with: 800M Run together. 30 min Time Cap
Friday
CrossFit Inventive – CrossFit Warm-up (No Measure) 60 sec couch stretch E/S red banded pull aparts/passthroughs x 20 10 OHS red band 1 lap inchworm 1 lap spiderman lunge 20 scorpions F/B 30 sec Lower back/Hip flexor 30 Green banded SLDL ——————— Metcon (AMRAP – Rounds and Reps) 30 Min running clock complete: mins 0:00-10:00 […]
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 ——————— Strength: Deadlift (3 sets 5 reps of Deficit deadlift) Deficit on a 25kg plate. Increase by 2.5kg on last weeks performance or build […]
Conditioning
CrossFit Inventive – Pure Conditioning Metcon (Time) In 3 even team complete: 3000m for time: Share the workload evenly Metcon (No Measure) Push hard on each effort: Assault Bike Cals: 3 x 30 (3 mins rest) 3 x 20 (2 min rest) 3 x 10 (1 min rest) Aim to keep some consistency with your […]
Skills & Conditioning
CrossFit Inventive – CrossFit Warm-up (No Measure) 2 rounds: 10 red banded pass throughs 10 V-sits 5 kipping swings Then: Two sets of: Barbell Bent Over Rows x 10 reps with 2 sec pause @sternum Rest 60 seconds Nose-to-Wall Handstand Hold x 45 seconds 60 seconds Strict Toes to Bar (or hanging leg raises) x […]