Monday De-Load Week
CrossFit Inventive – CrossFit Warm-up (No Measure) Car park run 2 laps high knees 2 laps butt kicks 2 last bear crawls 1 lap inchworm 1 push up Red banded pull aparts Red banded pass throughs 3 sets: 5 scap pulls 5 kipping swings 5 x V-ups ————— 3 x 30 sec L-ring holds Scale […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up (No Measure) Coaches please create warm-up Metcon (No Measure) Partner WOD Share workload evenly with Partner. 30 min amrap: 100 x cal Row 80 x cal assault bike 60 x Box step overs @20inch @1×24/16kg-KB 40 x KB-SDHP@24/16kg 20 x Burpee 2 target Re-load back to top if you […]
Saturday Testing
CrossFit Inventive – CrossFit Front Squat (20 mins to establish 1RM ) Take 2 setps back out of the rack in case eyou have to drop the bar to bail out. Keep elbows high keep weight on heels Keep your back flat Keep it Safe! Helen (Time) 3 Rounds for time of: 400m Run 21 […]
Friday
CrossFit Inventive – CrossFit Front Squat (20 mins to establish 1RM ) Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#RX=60/43kg Power clean & Push jerk
Thursday Testing Week.
CrossFit Inventive – CrossFit Warm-up (No Measure) Double carpark run 1 lap inchworm 1 push up 1 lap spiderman lunge 30 sec glute stretch each side 20 scorpions font/back 30 sec lower back/hip flexor stretch 30 x green banded SLDL’s 3 x 10 Each way red banded crab walks ——————————– 3 x 8 each side […]
MINDSET, NUTRITION & TRAINING
I am sitting here reading these 3 words over and over thinking about what they mean to me and doing a quick check in with each of these pillars to see where I am at, something that we should all do from time to time. I really believe having these 3 things right or working […]
Wednesday Testing Week
CrossFit Inventive – CrossFit Warm-up (No Measure) Double carpark run or 300m run 60 sec Couch stretch each side 60 sec Glute stretch each side 30 sec spiderman lunge each side 30 sec lower back/hip flexor stretch each side 30 sec puppy dog pose stretch 30 sec thread the needle each side ——————— 3 sets: […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Snatch (25 mins to establish a 1RM) Warm-up (No Measure) Barbell Warm-up: Position 1 pull Hang pull Mid shin pull Power snatch OHS Full snatch x 3 cycles
Testing Week
CrossFit Inventive – CrossFit Clean and Jerk (20 Mins to establish 1RM) Olympic Lifting Test: Build at a steady safe pace for the first 10 mins then use the back 10 mins on your heavier lifts with more rest to establish a 1 rep max lift with correct technique. Fran (Time) 21-15-9 Thrusters, 95# / […]
Accessory Strength
CrossFit Inventive – Bullet Proof Dumbbell Flat Bench Press (5 sets 10 reps @same weight ) chose a weight you can manage for the 5 sets. 90 sec rest between working sets. Metcon (Weight) Super Sets: 4 Sets: 10 x Dummbell Hammer curls @light/medium weight 10 x Dumbbell Shoulder press@same weight 90 sec rest