Tuesday
CrossFit Inventive – CrossFit Clean and Jerk (Increasing weight OE90 sec x 10 sets. ) Start sets 1 @ 65% of your 1 RM & increase by 2.5kg per round. Recording your weight of your last rep. Metcon (Time) For Time: 30 Power Cleans @75/40kg 30 x Kipping/butterfly Pull-ups
Bullet Proof
CrossFit Inventive – Bullet Proof Warm-up (No Measure) 4 sets: 5 strict push ups 5 V-ups 4 rounds: 10 sec chin over bar holds 30 sec rest. Dumbbell Flat Bench Press (4 sets 8 reps Tempo 13X1) Bent Over Row (4 sets 8 reps) With 2 second pause at the sternum. This should be moderate […]
Monday week 2 constantly Varied.
CrossFit Inventive – CrossFit Back Squat (8 Min EMOM x 3 Reps @75% 1RM) Build to 75% of your 1RM. 3 reps on every minute for 8 sets. If you need to share a squat rack find a partner close as possible to your weight. Metcon (No Measure) 12 MIN EMOM: ODD- 15 x Strict […]
Saturday Partner WOD
CrossFit Inventive – CrossFit Metcon (Time) For Time: 50 x Double under 70 x T2B 50 x Double unders 70 x Wallball@9/6kg 50 x Double unders 70 x Burpee2Plate 50 x Double unders 75 x KBS @24/16kg **Partner A does 50 double-unders while Partner B rest. **All other movements must be shared in reps of […]
Friday
CrossFit Inventive – CrossFit OE90 : Hang Power Snatch (5 reps OE90 sec 5 sets) Chose the same weight that is manageable for all sets. Metcon (Time) 3 Rounds For Time: 21 x KBS@24/16kg 15 x Hang Power Snatch @35/20kg 9 x HSPU
Thursday
CrossFit Inventive – CrossFit Warm-up (No Measure) Run throughs or game of basketball or volleyball 60 sec couch stretch each side 30 sec hammy stretch each side 20 scorpions front back 30 sec lower back hip flexor stretch 20 green banded legged deadlifts ————————– Strength: Deadlift (3 x 10 @65% 1RM 2 mins rest) Deadlift […]
Fuelling Your Body on Comp Day – By AMBER RACO DIETITIAN
Food choices leading into competition should be higher in carbohydrates, contain some protein and low in fat to ensure easy digestion. Remember to drink water at regular intervals to ensure you go into competition well hydrated.
SKills & Conditioning Day
CrossFit Inventive – CrossFit Metcon (No Measure) 6 min EMOM: In the same minute complete: 3 x strict pull-ups 3 x ring dips Metcon (Time) For Time: 10-8-6-4-2 Ring/Bar Up/C2B/Pull-ups 80-60-40-20-10 Double unders 12 min cap
Olympic Lifting Session 1
CrossFit Inventive – Olympic Weightlifting High Hang Snatch + Snatch (OE2 Mins for 8 sets) High Hang Snatch + Snatch This drill is based around working on perfect mechanics at all phases in the lift. Hold onto the bar for both movements. Snatch Balance (5 x 5 with empty bar) Focus on session one is […]
Tuesday
CrossFit Inventive – CrossFit Metcon (Weight) 8 min EMOM: 1 x Squat Clean + 4 x Front Squats.Choose the same weight that you can manage for the 8 sets. No Failures. Metcon (AMRAP – Rounds and Reps) 8 MIN AMRAP: 10 x Wallball @9/6 10 x Dumbbell snatch each side @22.5/15kg