Tuesday
CrossFit Inventive – CrossFit Warm-up (No Measure) Green banded shoulder mobility Red banded pull-aparts/pass throughs 1 lap inchworm 1 push up 1 lap spiderman lunge/rotation 3 rounds 200m run 1 x wall walk 8 x KBS 8 x HRPU —————— Barbbell progressions 2 x Push press + 1 x Push jerk (4 x singles of […]
Accessory Strength
CrossFit Inventive – Bullet Proof Good Mornings (3 sets 15 reps @same weight. ) Keep it light-medium weight so you can maintain good form.
Monday
CrossFit Inventive – CrossFit Back Squat (5-4-3/5-4-3) E.G: Set 1: 5 @50 4 @55 3 @60 Set 2: 5 @55 4 @60 3 @65 Metcon (Time) 7 RFT: 1 x power clean + 2 x Hang squat clean + 3 x Front squat DROP RESET EACH ROUND RX= 60/40 RX+ =70/50
Conditioning
CrossFit Inventive – Pure Conditioning Metcon (6 Rounds for time) On every 5 mins for 6 sets complete: 400m row 20 burpees 15 DB bench press
Saturday Team WOD
CrossFit Inventive – CrossFit Metcon (Time) 27-24-21-18-15-12-9-6-3 Syncro burpee over bar Power clean 1:1 @70/50 Carpark run between each round together. 135 reps of each movement 🙂
Friday
CrossFit Inventive – CrossFit Warm-up (No Measure) Varied Run throughs Partner banded run throughs. With partner: 3 Sets each: 8 x Banded KBS 5 x Seated box jumps Chose own height on the box jump. Metcon (Time) For Time: 800m run 75 wallball @9/6 50 Depth plate push-ups 25 Bar muscle ups *Scale BMUP to […]
Thursday
CrossFit Inventive – CrossFit Metcon (3 Rounds for time) 3 x Max effort for time attempts of: 15/10 cal assault bike 10 x Deadlifts@120/80kg 10 x Lateral Burpee over bar 15/10 cal row 3 mins rest between sets *The rest insures you can work @max effort each set *Record total time each set Deadlift (3 […]
Conditioning
CrossFit Inventive – Pure Conditioning Metcon (Time) Complete for time: 500m Run 500m Row 400m Run 400m Row 300m Run 300m Row 200m Run 200m Row 100m Run 100m Row
Wednesday
CrossFit Inventive – CrossFit Warm-up (No Measure) 15 each side red banded internal/external rotation 30 red banded nose bridges 20 red banded pass throughs. 2 rounds:(Steady pace) carpark run 3 inchworm 1 push up 6 KBS 6 kipping swings ————- 2 sets: 30 sec Handsatnd hold 30 sec Plank hold —————– Metcon (No Measure) Gymnastics […]
OLY LIFTING
CrossFit Inventive – Olympic Weightlifting Clean and Jerk (Speed Clean & Jerk Ladder 5-4-3-2-1) Increase weight for each set. For Time: This is a TNG Clean & Split Jerk Ladder. Establish a starting heavy 5 and increase weight each set establishing a heavy single.