Friday
CrossFit Inventive – CrossFit Warm-up (No Measure) Game or run throughs 1 lap inchworm 1 lap spiderman lunge 10 wall squats 10 strict push ups 30 sec glute stretch each side 20 sec lower back/hip flexor stretch 30 sec forearm stretch ————————- Go Hard out on today WOD! It’s a tough One! The Chief (AMRAP […]
Thursday
CrossFit Inventive – CrossFit Deadlift (4 sets 3 reps 2 mins rest) Add 5kg on last week performance @80%. If you did not do last weeks Deadlift, build to 80% of your 1RM and do 4 sets 3 reps. Metcon (3 Rounds for time) On every 5 mins for 3 sets complete: 10 Alt Dumbbell […]
Wednesday
CrossFit Inventive – CrossFit Warm-up (No Measure) 2 lap carpark run 60 sec couch stretch each side 10 F/L leg swings 30 sec calf stretch each side 10 wall squats 10 HRPU @slow down/fast up 20 Hollow rocks (Medball cleans tech) Metcon (No Measure) With a Running Clock: 5 minute AMRAP: (from 0:00-5:00) 5 Wallball […]
Only Lifting
CrossFit Inventive – Olympic Weightlifting Clean and Jerk (Build to heavy Triple drop reset in 15 mins) 1 x Power clean + 1 x Hang squat clean + 1 x Front squat + 1 x Split Jerk (On every 90 sec for 8 sets) Hold the bar and stay efficent for the entire complex.
Pure Conditioning
CrossFit Inventive – Pure Conditioning Metcon (No Measure) 25 min amrap: Relay through 10/7 cal row 10/7 cal bike 1 x rope climb 15/10 cal row 15/10 cal bike 2 rope climbs 20/15 cal row 20/15 cal bike 3 rope climbs Return back to top and start again. Metcon (Time) Team Assault bike: 200 cals […]
Tuesday
CrossFit Inventive – CrossFit 1 x Power Snatch + 1 x Hang Full Snatch (8 MIN EMOM OF THIS COMPLEX.) Find a starting weight & increase each minute if possible. * Beginers can stay on the same weight if need be and focus on good technique. If you cannot yet full snatch the power both […]
Accessory Strength
CrossFit Inventive – Bullet Proof Bench Press (8-10-12-max rep drop set) build to your first working set: 8 reps/10 reps/12 2 mins rest: reps Then max rep set at your 8 rep weight. Metcon (Weight) 4 sets Super set: 10 x DB fly’s 10 x DB front raises
Monday
CrossFit Inventive – CrossFit Front Squat (3@70%-3@75%-2@85%-1@90%) Build up to your working sets starting at: 3@70%-3@75%-2@85%-1@90% 90 sec -2 mins rest between working sets. Record heaviest double. Metcon (Time) 3 Rounds for time: 21 x Deadlifts @40/30kg 15 x Front squats 9 x Push press
SATURDAY PARTNER WOD
CrossFit Inventive – CrossFit Metcon (AMRAP – Rounds and Reps) In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of: 12/7 CAL Row/Bike/Ski 12 WALLBALL SHOTS @9/6KG 12 HRPU 12 DB alt snatch @1 X 22.5/15KG
Friday
CrossFit Inventive – CrossFit Muscle Snatch (Double muscle snatch OE60 sec for 8 sets) Weight should be managable to pull above head without any dropping under the bar. No arching your back! Record last double from the EMOM. Metcon (Time) 20/20/20/20/20 Russian Kettlebell Swings @32/24kg 5/4/3/2/1 Squat Snatch @50/35kg RX+ = 60/40kg