olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up (No Measure) Adductor stretch Barbell anterior stretch 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 Muscle Snatch (On E 90sec ) Start light and build over the 6 sets while maintaining the […]
Tuesday
CrossFit Inventive – CrossFit Strict Press (3 sets 5 reps 90 sec rest ) Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension.Build up to a challenging weight that you can manage 3 sets of 5 reps with good form! ()
Accessory Strength
CrossFit Inventive – Bullet Proof Metcon (Weight) 4 x 40m : Kettlebell-Suitecase + Overhead Dumbbell Carry @AHAP 60 sec rest. Dumbbell Flat Bench Press (4 x 8 super set with max rep Dips ) Take 90 sec rest between working sets. Dont start dips until you have established the DB weight bench press weight. Dips […]
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 3 rounds: 3 x Inchworm 1 push up 8 x DB strict press E/S 5 x Scap pulls 5 x Kipping swings Strict Press (3 […]
Conditioning
CrossFit Inventive – Pure Conditioning Metcon (AMRAP – Reps) 5 x Row for calories: 40 sec On 20 sec Off. 2 minute Rest Then: 3 min Amrap: Max rep 10m shuttle runs 2 Mins Rest Then: 5 x Assault bike for calories: 40 sec On 20 sec Off Repeat @ 3 x 30 On 30 […]
Teams of 3 WOD
CrossFit Inventive – CrossFit Metcon (Time) No where to hide! With a Partner, complete the following workload in rotation of 1 minute intervals until complete: 100 x wallball shots @9/6kg 100 x box jump overs@20inch 100 x DB Alt snatch@22.5/15 100 x HRPU 30 minute cap Make sure to count reps upwards as you go […]
Friday
CrossFit Inventive – CrossFit Warm-up (No Measure) 20 red banded pull aparts 20 red banded pass throughs 10 red banded OHS 3 x 10 each way red banded crab walks 5 inchworm 2 push ups 30 sec Spider-Man lunge hold each side 20 scorpions front/back 30 sec lower back/hip flexor each side ———————- Bench Press […]
Thursday
CrossFit Inventive – CrossFit Warm-up (No Measure) 400m run 1 lap inchworm 1 lap spiderman lunge 30 sec glute stretch each side 20 scorpions front/back 30 sec lower back/hip flexor stretch 30 green banded stiff legged deadlifts Deadlift (Deficit @25kg plate 3 x 5 (2 mins rest)) Last week was @75%. Add 5kg on last […]
Conditioning
CrossFit Inventive – Pure Conditioning Metcon (No Measure) 40 min emom: (10 sets) Min 1- 15/8 cal bike Min 2- 20 strict push ups Min 3 – 15/10 cal row Min 4- 20 air squats 1f there is more than 5 in class, one half work up rhe list whike others work down. It’s a […]
Wednesday
CrossFit Inventive – CrossFit Warm-up (No Measure) red banded internal/external rotation x 15 E/S 30 nose bridges 20 banded pass throughs Rotate in even groups: 60 sec row 60 sec bike 60 sec plank 60 sec Hanstand Hold or as long as possible in the minute ———————— Core together: Running clock for 4 mins: 15 […]