Thursday
CrossFit Inventive – CrossFit Deadlift (4 sets 3 reps @80% 1RM) Build to 80% of your 1RM for 4 sets of 3 touch N go reps. Take 2 mins rest between sets. Metcon (Time) 10 Rounds For Time: Barbell complex of: 3 x Deadlifts + 2 x Squat clean @60/40kg + 5 HSPU
Thursday Pure Conditioning
CrossFit Inventive – Pure Conditioning Metcon (No Measure) 10 rounds of: 12/8 Cal Bike 8 BBJO *hands and feet MUST touch the box* 300/200m Row
Are You Scared Or Reluctant To Start a Training Program Because Of Your Age?
If you just read this and your answer was a big Y E S then you will feel comfort to know you are not alone. Being nervous and reluctant to start or re start training is a feeling that is quite common. My question to you is would you like to transcend this perception and […]
Wednesday
CrossFit Inventive – CrossFit Warm-up (No Measure) Tabata Row Tabata Bike Tabata run 20 sec on 20 of hollow rock holds 20 sec on 20 sec off hand stand holds. —————————– 10 mins on handstand walk practice. —————————– Metcon (Time) For Time: 50 Double unders 40 Amat sit-ups 50 DU’s 30 Amat sit-ups 50 DU’s […]
Oly lifting
CrossFit Inventive – Olympic Weightlifting Metcon (Weight) A. Every 2 mins (3 sets): High Hang Snatch + 3 reps @ 50% Followed by… Every 2 mins (3 sets): High Hang Snatch + Hang Snatch @ 60% Followed by… Every 2 minutes (3 sets): Hang Snatch + Snatch @ 70% Followed by… Every 2 minutes, (3 […]
Tuesday
CrossFit Inventive – CrossFit Clean and Jerk (Drop re-set Doubles OE90 sec x 6 sets.) 2 x drop re-set reps on every 90 seconds for 6 sets. Start @65% of your 1RM and increase by 5kg each set if possible. This will get you very close to 90%. Warm-up (No Measure) Red banded internal/Ext rotation […]
Monday
CrossFit Inventive – CrossFit Front Squat (3@70%-3@75%-2@80%-2@85%) Build up to your working sets starting at: 3@70%-3@75%-2@80%-2@85% 90 sec -2 mins rest between working sets. Record heaviest double. Metcon (AMRAP – Rounds and Reps) 12 min AMRAP: 14 x Front rack alt lunges @45/30kg 10 x Wallball shots @9/6kg 200m run with wallball
Partner WOD
CrossFit Inventive – CrossFit Metcon (Time) For time: Sharer workload evenly with partner. 50 x Push press @35/25kg 75 x KBS@24/16kg 100 x HRPU 800m run together 100 x HRPU 75 x KBS @24/16kg 50 x Push press @35/25kg 30 min cap
Friday
CrossFit Inventive – CrossFit Bench Press (12 minutes to establish a 5RM) Use the first 6 minutes to build quickly, the back 6 minutes to hit the heavier sets. CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#RX=35/25kg
Thursday
CrossFit Inventive – CrossFit Back Squat (5@60%-5@65%-5@70% – 2 mins rest max reps@65% ) Build up and complete: 5@60%-5@65%-5@70%, 2 mins rest then: 1 set of max reps@60% *Record your max rep set @60% Metcon (3 Rounds for reps) 3 x 3 min amraps: 200m run max rep squat clean + LBB @60/40kg 2 mins […]