Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Clean Pull (Build to a heavy triple drop reset) Power: Power Clean (Power clean volume) Starting at 50% of your 1RM, complete 2 reps increasing weight every 30 seconds until failure. Increase no more than 5kg each round. Record heaviest double. Then: Power Clean (Complete 3 mins max reps @90% […]
Tuesday
CrossFit Inventive – CrossFit Back Squat (4 sets 3 reps @80% 1RM) Build up to 80% of your 1RM and complete 4 sets of 3 reps with 2 mins res between working sets. Metcon (Time) 4 Rounds for time: 10 T2B 10 OH DB Lunges L 10 OH DB Lunges R 10 Box Jumps
Accessory Strength
CrossFit Inventive – Bullet Proof Bench Press (5 sets 5 reps 90 sec rest) Build up and complete 5 sets of 5 reps at the same weight of Barbell bench press. Dumbbell Bent Over Row (4 x 8 reps each side) Single arm prone DB bent over row. Use the same weight for the 4 […]
Public Holiday WOD
CrossFit Inventive – CrossFit Metcon (Time) For Time: 80 Sit-ups 200m run 70 air squats 200m run 60 push ups 200m run 50 Alt lunges 200m run 40 T2B 200m run 30 burpees 200m run 20 cal Row 200m run 10 strict pull-ups
Saturday partner WOD
CrossFit Inventive – CrossFit Metcon (Time) For Time: 100 x Bench Press @60/40kg 150 x Barbell SDHP@40/25kg 200 Cal Row/Ski-erg *Share the workload evenly between you and your partner throughout. *Use the same bar as bench for the SDHP. Change weights. Set up the bar so you can strip the weight off the bench press […]
Friday
CrossFit Inventive – CrossFit Warm-up (No Measure) Banded hanstring/adductor/lower back stretch 3 rounds: 200m run 20 Lateral plate pulls 10 plate facing jump overs Max Height Box Jump (Distance) Max Height Box JumpPower out-put drill. 12 mins to establish a max height box jump. Metcon (Time) 3 rounds for time: 300M Run with Wallball @9/6kg […]
Thursday
CrossFit Inventive – CrossFit Warm-up (No Measure) carpark run + run throughs 1 lap inchworm 1 lap spiderman lunge 20 scorpions front/back 30 sec lower back/hip flexor stretch 3 sets: 10 banded SLDL 5 scap pulls 5 kipping knee raises Deadlift (3 x 5 Deficit on a 25kg plate. ) Build up to 75% of […]
Conditioning
CrossFit Inventive – Pure Conditioning Metcon (Time) For time: 50-40-30-20-10 Cal bike HRPU cal row
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 L-ring hold or as long as possible in the minute. Max Strict Pull-ups (3 sets of max strict pull-ups […]
Oly Lifting
CrossFit Inventive – Olympic Weightlifting 2 x Muscle snatch + 2 x Snatch Balance + 1 x High hang Snatch (5 Sets as below:) Set 1 @20/15kg Set 2 @25/20kg Set 3 @30/25kg Set 4 @35/30 Set 5 @35/30kg Snatch (Full Snatch EMOM as flollows Below:) Min 0-1 -3@65% Min 1 -2@70% Min 2 -1 […]