Tuesday Accessory Strength
CrossFit Inventive – Bullet Proof Bench Press (5-4-3/5-4-3/5-4-3 ) E.G: Set 1- 5@60 4@65 3@70kgs Set 2- 5@65-4@70-3@75kgs Set 3- 5@70-4@75-3@80kgs Metcon (Weight) SUPER SET: (4 SETS WITH DUMBBELLS): 10 x SIDE RAISES 10 x FRONT RAISES 10 x BENCH DIPS 90 SEC REST THIS SHOULD BE LIGHT AND STRICT
Monday 4 week Constantly Varied Block
CrossFit Inventive – CrossFit PUSH PRESS+PUSH JERK+SPLIT JERK (12 min EMOM) Find a comfortable starting weight then Build up by 2.5-5kg max per set. Metcon (4 Rounds for time) 4 x 500m Row Each round is a max effort attempt.
Saturday Partner WOD
CrossFit Inventive – CrossFit Metcon (Time) 100 Rounds For Time: 3 power cleans @60/40kg 6 push ups 9 air squats Partner 1 work, completing a whole round, Partner 2 rest.
Friday week 4/4
CrossFit Inventive – CrossFit 1 x Power clean + 1 x Squat clean (5 singles of this complex) Add 2.5kg on last week perfomance if you were successful with all 5 lifts. Ifnot, stay at last weeks weight. Metcon (No Measure) 15 min amrap: 12/7 cal assault bike 2 rope climbs 200m row
Are You Fuelling Your Body By EATING CLEAN?
Lets break this one down; think about your car for a second- it wouldn’t run without fuel would it? And the cleaner the fuel you put in it, the better its performance will be right?
Thursday week 4/4
CrossFit Inventive – CrossFit Warm-up (No Measure) 30 sec couch stretch each side 30 sec Hammy stretch each side 10 leg swings forward/Lateral 10 shuttle runs 2 laps high knees 2 laps butt kicks 4 laps side skips 20 x Banded stiff legged deadlifts 2 rounds: 10 glute hammy raises each side ————————— STRENGTH: Deadlift […]
Exercising vs. Training
‘There are no Shortcuts. Only hard work and dedication. Train hard and be patient. It will pay off’ As we approach the middle of winter many of us are really feeling the cold, our days are shorter and yes it is that little bit harder to get out of our warm cosy beds! With all […]
Skills & Conditioning
CrossFit Inventive – CrossFit Metcon (AMRAP – Rounds and Reps) 8 min amrap 4 Bar Muscle-Ups 8 Box jumps @30/24 inch 12 DB Hang Clean (6 E/S) Warm-up (No Measure) Red banded internal/external rotation. 30 nose bridges run throughs 3 rounds: 5 strict push 5 cap pulls 5 wall squats Kipping Practice; Partial kipping Increasing […]
Tuesday week 4/4
CrossFit Inventive – CrossFit Warm-up (No Measure) Shuttle runs 10 leg swings forward/Lateral 30 sec glute stretch E/S 30 sec Spiderman lunge E/S 20 scorpions front/back 30 sec lower back/Hip flexor Red banded Glute activation 3x 10 E/W 3 x 30 sec on 30 sec off HS Holds or wall walk hold. ——————————- Strength: Back […]
Monday Week 4/4
CrossFit Inventive – CrossFit Split Jerk (4 sets 3 reps 90 sec rest) From the rack. Complete 4 sets 3 reps @75% of your 1RM clean & Jerk week 1. Add 2.5kg on week 3’s performance if you completed last performnce successfully. Metcon (Time) For Time: 50 x Double unders 7 x Push jerks @60/40kg […]