Saturday Partner WOD
CrossFit Inventive – CrossFit Metcon 20min AMRAP (total rounds ONLY): 1 work 1 rest (full round) 10 x Alt DB Snatch 10 x strict push up 10 x air squats ON EVERY 2mins 1 x partner does a 100m sprint. NO WORK CAN BE DONE UNTIL 100m RUN IS COMPLETE!!
Friday
CrossFit Inventive – CrossFit 5 s: 1 x Power clean + 1 x Squat clean ( 5 singles of this complex (90sec rest) Add 2.5kg on last week perfomance if you were successful with all 5 lifts. Ifnot, stay at last weeks weight. Metcon (Time) 5 Rounds for time: 100m KB-Farmers Carry @2×24/16kg 5 x […]
Thursday week 3/4
CrossFit Inventive – CrossFit Deadlift (OnE90 sec 6x drop reset reps) On every 90 sec x 6 reps. Drop reset. Start week 1 @75% of 1RM. Add 2.5kg on week 2’s performance if possible. Stay at week two if need be. Metcon (Time) 5 Rounds For Time: 15 x Wallball@9/6kg 15 x SDHP@40/25kg
Skills & Conditioning
CrossFit Inventive – CrossFit Warm-up (No Measure) 30 red banded nose bridges. 15 x banded pull-overs. 6 min EMOM shuttle runs: 4-6-8-10-12-14. -40 calf pumps -30 sec calf stretch on uprights. Accessory warm-up: 3 Sets: 10 x Kettlebell Alt seated press 10 x Ring rows 10 x Hollow rocks ———————– Max Strict Pull-ups (90 sec […]
Training with Injuries
There’s no mild way to say this – training with injuries BLOW! The hard Truth is that niggle in your shoulder or elbow or that slight swelling in your knee will only get worse if you don’t give it the TLC & rest that it needs. It’s HARD we know. . .
Four Tips To Help Get A Better Sleep
I know I am totally guilty of this scenario. . . I get into bed at a reasonable time… I have a “quick” look at Instagram or Facebook and before I know it it’s an hour and a half later! In today’s hectic society we are getting less and less sleep. We should be aiming to […]
Tuesday
CrossFit Inventive – CrossFit Back Squat (4-4-4-4 (90 sec rest bewyeen these 4 sets. ) Each of these 4 sets above should be 2.5kg increase on each. Aim to get last set of 4 reps 2.5kg heavier than least weeks performance. Metcon (No Measure) 20 min TEAM AMRAP: ROTATE THROUGH 15/10 CAL ASSAULT BIKE 20M […]
Monday week 3/4
CrossFit Inventive – CrossFit Warm-up (No Measure) Red banded internal Ext rotation Red band Nose bridges Red band Pull-overs Run throughs 1 lap spiderman lung with rotation 20 x Green banded SLDL 4 x10m laps over head DB walking lunges 3 x 5 scap pulls -Split jerk bar warm-up- —————————- Strength: Split Jerk (4 Sets […]
Saturday Partner WOD
CrossFit Inventive – CrossFit Metcon (AMRAP – Reps) Part A. 5 min AMRAP: 20 CAL ROW/SKI/BIKE 30 WALLBALL 20 T2B 30 BOX JUMPS 20 KB-SDHP@24/16KG 30 BURPEES 20 CAL ROW/SKI/BIKE =170 TOTAL REPS REST 1 MIN PART B. AMRAP IN 6 MINS: SAME AS ABOVE REST 2 MINS THEN: FOR TIME: SAME AS ABOVE
Friday week 2/4
CrossFit Inventive – CrossFit 1 x Power clean + 1 x Squat clean (5 sets of this complex) Perform week 2 at 90% of week ones heavy single. 90 sec rest between each working set. Metcon (AMRAP – Reps) 2 x 1 min max rep barbell Power clean cycling. @70/50kg OR same weight as last […]