Tuesday
CrossFit Inventive – CrossFit ()
Accessory Strength
CrossFit Inventive – Bullet Proof Metcon (No Measure) Super Set: 10 x Barbell bench press with 10 x DB Bent over row (2 x DB’s) Use the same weight for the 4 working sets. 90 sec rest between sets Metcon (Weight) Bulgarian split lunge to press 4 x 8 each side.
Monday
CrossFit Inventive – CrossFit Power Clean & Push Jerk (12 mins to establish a heavy 5 reps) You have no more than 12 minutes to establish a 5RM power clean & push jerk. Start from an empty bar. Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 10 minutes of: 5 […]
Conditioning
CrossFit Inventive – Pure Conditioning Metcon (10 Rounds for time) Row 10 x 200m 90 sec restThese are all max effort attempts!
SATURDAY PARTNER WOD
CrossFit Inventive – CrossFit Metcon (Time) 2 rounds: 1km Run (together) 50 x Burpee box jump overs @24/20inch 1000m Row (share evenly) *Share BBJO’s alternating in lots of 5 reps. *Run to last bolard & back to gym then back to black fence (200m) to make up the 1KM.
Friday
CrossFit Inventive – CrossFit Warm-up (No Measure) With a partner: 3 rounds: 200m row/ski 1 lap alt lunge with rotation 5 strict ring rows 5 slow down/fast up HRPU Metcon (Time) For time: 100-m walking lunge steps 100 push-ups 100 medicine-ball cleans 100 pull-ups 100-m walking lunge steps Men: 9kg Women: 6kg Scaling options: Stationary […]
Thursday
CrossFit Inventive – CrossFit Stiff Leg Deadlift (3 sets 8 reps 90 sec rest. ) Points of Performance -Clean Grip -Maintain same slight knee bend throughout the entire movement -Push the Hips Back -Keep Straight Lumbar Curve -Feel the Stretch in your Hamstrings -Raise Quickly, Bringing your Hips to the BarBuild to a moderate weight […]
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 Alt reverse lunge steps 8 V-sits ————- 2 sets: 30 sec Handsatnd hold 30 sec Plank hold —————– Metcon (Time) […]
OLy Lifting
CrossFit Inventive – Olympic Weightlifting Push Jerk (Triple push jerk with 2 sec pause in recieving pos) Use the 15 mins to build to a heavy but good form triple push jerk from the rack. 2 second pause in the receiving position. Hang Clean (EMOM x 2 reps ) Start at 60/40kg and icrease by […]
Tuesday
CrossFit Inventive – CrossFit Warm-up (No Measure) Stick/PVC Warm-up: 20 pass throughs 10 pass arounds each way 10 OHS 10 Snatch balance 10 Drop snatch 1 lap inchworm 1 laps spiderman lunge 30 sec glute stretch 30 sec lower back hipflexor ———————- 3 rounds: 5 scap pulls 5 kipping swings 8 air squats Snatch (8 […]