Accessory Strength
CrossFit Inventive – Bullet Proof
Monday
CrossFit Inventive – CrossFit Warm-up (No Measure) Carpark run 10 forward/Lateral leg swings 5 inchworm 1 push up 30 sec glute stretch each side 30 sec spiderman lunge hold 20 scorpions front 30 sec lower back/hip flexor stretch E/S Glute activation: 3 x 10 steps each way of red banded crab walks. Thruster (3-3-3-3-3-3-3-3) Build […]
Pure conditioning
CrossFit Inventive – Pure Conditioning Metcon (Time) For Time: Running clock: 10 Burpees 20 KBS @24/16kg 10 KB Goblet squats 20 OH plate walking lunges 200m Run 20 OH plate walking lunges 10 Goblet squats 20 KBS 10 Burpees 2 mins rest, repeat!
Saturday Team Wod
CrossFit Inventive – CrossFit Metcon (AMRAP – Rounds and Reps) In Teams of 4 complete: 25 min amrap: 400m Run (together) 1 x rope climb each 5 x T2B/K2E each 15/10 cal row each *After the run get your fastest/most effiecient team member to lead the rope climb. *While one partner is doing pull ups […]
Friday De-Load
CrossFit Inventive – CrossFit Warm-up (No Measure) Coachs warm-up Power Clean (EMOM: Death by Power clean @60/40kg) 1 x rep first minute 2 x reps second minute 3 x reps in 3 rd minute Etc as far as you can until failure Time cap 12 minutes. This means you would complete 12 reps within the […]
Thursday de-Load
CrossFit Inventive – CrossFit Bench Press (3 sets 12 reps 90 sec rest. ) Build to a weight that you can complete 3 sets 12 reps at the same weight. Take 90 sec rest in-between your working sets. Use a spoter. Warm-up (No Measure) double carpark run 2 laps bear crawls 1 lap spiderman lunge […]
CONDITIONING
CrossFit Inventive – Pure Conditioning Metcon (Time) 5 Rounds 30 RUSSIAN KBS@24/16KG 15/12 Cal Assault Bike 30 PLATE TWIST@20/15KG 15/12 Cal Row – Rest 1:00 –
Wednesday De-Load
CrossFit Inventive – CrossFit Warm-up (No Measure) @warm-up pace: cycle through 2 sets: 1 minute row 1 minute assault bike 1 min plank 1 min HS hold or as long as possible ——————— With a partner alternate between: Tabata: Slamball/Hanging knee raise ———————— Metcon (Time) Roll-reversal: For time 200 single Skips. Time for those guys […]
Tuesday De-Load
CrossFit Inventive – CrossFit Warm-up (No Measure) 2 x carpark runs 1 lap spiderman lunge 10 leg swings forward/lateral 30 sec glute starch each side 30 sec lower back/hipflexor stretch each side 3 set: 5 x facing the wall squats 5 x hollow rocks 5 x HRPU ———————— Metcon (Time) 25-15-10 Front Squat From Floor: […]
Accessory
CrossFit Inventive – Bullet Proof Bench Press (Close grip Bench 4 x 8 @same weight. ) Close grip Bench 4 x 8 @same weight. Build to a managable weight and complete 4 sets 8 reps with hands on the edge of the grip similar to a sumo deadlift high pull. Keep elbows in tight to […]