3 Tips On How To Stay Motivated In Your Training
Firstly, what is motivation? Motivation is an internal process and is the reason for your actions, desires a, needs and goals. It is also what makes you behave in a particular way or is the cause of wanting to repeat behaviour ANOTHER INDIVIDUAL DOES NOT MOTIVATE YOU… MOTIVATION COMES FROM WITHIN YOU…
Wednesday
CrossFit Inventive – CrossFit Metcon (No Measure) 20min EMOM (5 sets) Min1 – 40 double unders Min2 – 30sec max HSPU Min3 – 7 Box Jumps @30/24inch Min4 – 10 burpees 20 CAL ASSAULT BIKE (Time) FEMALES ONLY 30 cal Assault Bike (Time) MALES ONLY
Wednesday Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Split Jerk (12 mins to build to heavy single) 12 mins to build to heavy single. Then: 3 x 3 @80% of aboves heavy single. Split Jerk (3 sets 3 reps 90 sec rest) Clean Pull (4 x 3 drop reset @your 1RM) 2 mins rest Focus on controlled pull […]
Tuesday
CrossFit Inventive – CrossFit Front Squat (Tempo 3 x 5 @70% of your 1RM 2 mins rest) Tempo @32X2 – first number is decent -second number is pause in bottom position – X is explode up as fast ass possible – fourth number is rest at the top or back to the start point of […]
Monday
CrossFit Inventive – CrossFit Hang Power Snatch (Triples on every 90 seconds for 6 sets) Chose a starting weight and increase by 2.5kg max each set. Beginner: chose a weight that you can focus on good movement patterns for the 6 sets. Going on: 0:00 1:30 3:00 4:30 6:00 7:30 Metcon (3 Rounds for reps) […]
Saturday Teams of 3 WOD
CrossFit Inventive – CrossFit Metcon (AMRAP – Rounds and Reps) 30 Min AMRAP: (rounds) In Teams of 3 share the work load evenly: 200m sprint (together) 60 x Cal Row/Ski/Bike 60 x KB – Deadlifts 2x32kg 10 x Box Over Climbs (each)
Friday
CrossFit Inventive – CrossFit Metcon (Time) For time: 21-18-15-12-9-6-3 Barbell Bench Press @60/35kg Complete: 200m Farmers carry @2×24/16kg between each set. *Bigger sets are to be broken up evenly so both partners walk out together on Farmers carries and there is a spotter at all times. *Break into Partners or team of 3 if need […]
Thursday
CrossFit Inventive – CrossFit Deadlift (4 Sets 3 Reps @75% 1RM) Deficit Deadlift @ 1 x 20kg Plate Metcon (Time) For time: 35 x Russian KBS @24/16 35 x T2B 35 x Air squats 35 x AB-mat Sit -ups 35 x HRPU
DAY OF WODS
CrossFit Inventive – CrossFit Warm-up (No Measure) Agility ladder run throughs broad jump 2 foot take off single leg broad jump 4 lap bear crawl Tabata Double under Metcon (No Measure) 12 min AMRAP: Teams of 4 cycle through: 10/5 x Cal Assault bike sprint 1 x Rope Climb 5 x BBJO @24/20INCH Metcon (Time) […]
Oly lifting
CrossFit Inventive – Olympic Weightlifting Snatch Balance (4 Sets 3 Reps 60 sec rest) This is a wram up drill. If you did this Last week, add 2.5kg total to the bar. If not use Bar only. High-Hang Snatch (2 Reps On Every 90 seconds 7 sets) Tech based. Chose a weight bases on keeping […]