Conditioning
CrossFit Inventive – Pure Conditioning Metcon (AMRAP – Reps) With a Partner share workload evenly: 0:00-5:00 mins: Max Cal Row 5:00-15:00 mins: AMRAP 1:1 OF: 3 Ring rows 6 push-ups 9 air squats 15:00-20:00 mins: Max Cal Row 20:00-25:00 Max rep strict pull ups in rotation of 3’s.
Team WOD
CrossFit Inventive – CrossFit Metcon (Time) Teams of 3 complete: 400m Barbell Farmers Carry at hip @60/50/40kg 100 Wallball shots @9/6kg 120 Cal Assault bike 150 Cal Row *Share the workload evenly on WB, Bike & Row. *2 Working 1 Resting on the farmers carry.
Friday
CrossFit Inventive – CrossFit Hang Power Snatch (8 MIN EMOM x 2 reps ) Find a safe starting weight. Increase each minute by 2.5-5kg max if possible. Only increase if your last lift is a good one! Stay on the same weight and focus on good technique if your a beginner. Record heaviest double. Metcon […]
Thursday
CrossFit Inventive – CrossFit Deadlift (4 sets 3 reps 2 mins rest) Add 2.5-5kg on last week performance if possible. If you did not do last weeks Deadlift, build to 80-85% of your 1RM and do 4 sets 3 reps. Metcon (Time) 400m run 21-15-9 Deadlift @70/50kg KB-Goblet Squat @16/12kg 400m run 15-12-6 KB-Goblet Squat […]
Wednesday
CrossFit Inventive – CrossFit Metcon (Time) 5 Sets: 10 x T2B 10 x Double Russian KBS@2×16/12kg 10 x Box Jump Overs@24/16kg 60 sec rest between sets. Metcon (No Measure) 6 MIN EMOM: In the same minute complete: 3 strict pull-ups & 3 ring dips
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Drop Snatch (4 x 3 60 sec rest ) 1 x Position 1 Snatch + 1 x Hang snatch + 1 x Squat snatch + 1 x OHS (On every 90 sec for 6 sets )
Tuesday
CrossFit Inventive – CrossFit Push Jerk (3-3-3-3-3 (90 sec rest between working sets)) Record heaviest triple for the day which is your last set of 3 reps. Metcon (AMRAP – Rounds and Reps) 10 min AMRAP: 200 M RUN 5 x Dumbbell Hang power clean to over head (each side) @1 x 22.5/15kg 45 x […]
Tuesday Accessory strength
CrossFit Inventive – Bullet Proof Warm-up (No Measure) 30 red banded pull-aparts 20 red banded pass throughs 30 red banded tricep extensions With a partner: 1:1 (W:R) 3 x 8 slow/strict ring rows Bench Press (8 x 3 with 90 sec rest ) Find a Mod-heavy weight that you can manage for 3 sets 8 […]
Monday
CrossFit Inventive – CrossFit Front Squat (3@80%-2 @85%-2@90%-1@92.5%) Build up to your working sets and take 90 sec -2 mins rest between working sets. Record heaviest single. Metcon (Time) 5 rounds for time: 8 x Squat Clean thrusters@42.5/30kg 8 x HSPU
Saturday Partner WOD
CrossFit Inventive – CrossFit Metcon (Time) For Time: With Partner share the workload evenly! 100 Cal Bike/Ski-erg or 120 cal Row 42-30-18 DB Thrusters @2×22.5/15kg Wallball@9/6kg then: 800m run together 30-24-18 DB Hang Clean & Jerk@2×22.5/15kg HRPU Then: 100 Cal Bike/Ski-erg or 120 cal Row 21-15-9 Burpee2Target DB Alt Lunges @2×22.5/15kg “40 min cap” Courtesy […]