Testing Week 2-2018
CrossFit Inventive – CrossFit Back Squat (25 Mins to Find a Safe 1RM ) Aim to Build to 75-80% of your 1RM (rep max) in the first 10 minute period. Then use the remaining time to establish your 1RM with 5-6 more Safe attempts. Beginners work under Coaches guidance. Your 1RM needs be done with […]
Saturday Team of 3 WOD
CrossFit Inventive – CrossFit Metcon (Time) For Time: Teams of 3 (1W:2R) 300 x Cal Row 200 x Bench Press@60/40kg 100 Burpee
Class Wars WOD 1
CrossFit Inventive – Pure Conditioning Metcon (AMRAP – Reps) WOD 1: RX Scores ONLY 5 Min AMRAP of: MIN 1: Max Effort Push Press MIN 2: Max Effort Front Squat MIN 3: Max Effort Lateral Bar Burpee MIN 4: Max Effort Push Press MIN 5: Max Effort Front Squat RX: 40/30kg Metcon (AMRAP – Reps) […]
Friday
CrossFit Inventive – CrossFit Metcon (No Measure) In Even Teams waterfall through: (Send your fittest member out first) 30 Min AMRAP: 12/8 cal assault bike 12 Alt DB Snatch @22.5/15kg 12 x Box jump overs @24/20inch 12 x AB-mat sit-ups Each team member hits the clicker after they complete a full round. Accumulate as many […]
Thursday
CrossFit Inventive – CrossFit Deadlift (On E2mins x 2 @90% of your 1RM) Metcon (Time) 30/25 cal Row 50 x Wallball @9/6kg 25 x HRPU 50 X ALT KB Goblet Lunges@24/16kg 25 x KBS@24/16jg
Wednesday
CrossFit Inventive – CrossFit Metcon (No Measure) 3 sets: (9 mins) Min 1- 30 seconds of max Ring Dips Min 2- 50 Double under or 30 sec max reps. Min 3- Nose & Toes Handstand Hold x 30 seconds Metcon (No Measure) EMOM, for 16 minutes (4 sets of each): Minute 1 – 200/150m Row […]
Oly Lifting
CrossFit Inventive – Olympic Weightlifting 1 x Clean Pull + 1 x Squat Clean (15 min emom x 1 rep starting with empty bar.) Strip the bar back to 20/15kg for: 15 min emom: Increase each minute Clean Pull (3 x 3 @80% of your 1RM) Drop reset reps 2 mins rest between sets. Metcon […]
Tuesday
CrossFit Inventive – CrossFit Strict Press (3-3-3-2-2-2) Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension.Working sets are: 3-3-3-2-2-2 build to a light-moderate weight of 3 reps and increase weight for a following 6 sets. Record last or heaviset set of 2 reps. Metcon (AMRAP – Reps) 3 Sets: […]
Accessory Weights
CrossFit Inventive – Bullet Proof Bench Press (3 reps On evry 90 seconds for 8 sets ) Find a starting weight and Increase by 5kg each set. Bent Over Row (4 x 8 reps @mod-heavy weight)
Monday
CrossFit Inventive – CrossFit Front Squat (2@80%-2@85%-2@90%-1@92.5%-1@95%) Build up to your working sets and take 90 sec -2 mins rest between working sets. Record heaviest single @95%. Metcon (AMRAP – Rounds and Reps) 9 min amrap: 8 x DB-HSC (L) 8 x DB-HSC (R) 8 x Lateral Burpee over DB 8 x Kipping HSPU Dumbbell […]