Thursday Sweat session
CrossFit Inventive – Pure Conditioning Metcon (No Measure) Every 5 minutes, for 30 minutes (6 sets) For times: Run 400m 10 Heavy Wallball @12/9kg 14 Push ups 16 Alt DB snatch @22.5/15kg
Training In a Group Environment & Accountability
I look back to when I was in school; I always played team sports, netball, water polo even rugby union! When it came to the gym and training I tried really hard at going to the gym and exercising on my own… and to be completely honest it always felt like a “chore.” I was […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up (No Measure) Two sets of: 6 Single-Arm KBS 12/8kg 6 Front Rack KB squats 6 Single-Arm Kettlebell Presses 30 sec KB Handle hold Rest 60 seconds and switch sides 2 x Power clean + 1 Push jerk (5 sets x 1 rep On every 90 seconds) From Clean & […]
Wednesday
CrossFit Inventive – CrossFit Warm-up (No Measure) 7 min GAME OR SHUTTLE RUNS 60 sec couch stretch each side 60 sec hammy stretch each side 30 sec lower back/hipflexor stretch 3 rounds: 10 Hollow rocks 8 HRPU 6 Russian KBS@16/12kg ———————— Metcon (No Measure) 16 MIN EMOM: 4 SETS 1 – 40 SEC PLANK HOLD […]
Tuesday
CrossFit Inventive – CrossFit Deadlift (Deficit: 4 sets 4 reps @75% 1RM ) Deficit Deadlift @20kg plate. Complete 4 sets 4 reps @75% of your 1RM Deadlift. 90 sec rest between working sets. Metcon (Time) For time: 15 Deadlifts @80/50kg 5 Bar muscle ups 15 Deadlifts @90/60kg 5 Bar muscle ups 15 Deadlifts @100/70kg 5 […]
Accessory Class
CrossFit Inventive – Bullet Proof Strict Press (4 x 8 reps 90 sec rest) Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension. Bent Over Row (4 stes 8 reps 90 sec rest) Metcon (Weight) Super set: DB Bent over Fly’s x 10 reps DB Front raises x 10 […]
Monday
CrossFit Inventive – CrossFit Cluster (3 x Drop Re-set Reps On every 90 seconds x 6 sets ) Cluster = Squat Clean Thruster. 3 x Drop Re-Set Reps On every 90 seconds x 6 sets. Find a starting weight and build each set if technique allows. If your not familiar with the movement, stick to […]
Saturday Partner WOD
CrossFit Inventive – CrossFit Metcon (Time) For time: With your partner complete: “Karen” 150 Wallballs @9/6kg Then straight into: 6 Rounds: 21 KBS@24/16kg 12 Pull-ups 200m Run together *Share work load reps evenly on Wallball shots, KBS & Pull-ups. *Must do 200m runs together and both partners cannot start the workload until both partners are […]
Friday
CrossFit Inventive – CrossFit Warm-up (No Measure) Game of Coaches choice 3 rounds: 5 HRPU 8 Alt lunges 8 air squats 30 sec glute stretch each side 30 sec spiderman lunge hold E/S 20 scorpions front back 30 sec lower back/Hip flexor stretch E/S ———————– Coach go over WOD movements & standards. Metcon (Time) For […]
Thursday
CrossFit Inventive – Pure Conditioning Metcon (Calories) In teams of 3: complete : 12 mins on the Assault bike for max cals. 60 sec rest for the team. 12 mins on the rower for max cals 60 sec rest for the team. 12 mins on the Ski erg for max cals. *Two rest while 1 […]