Thursday week 2/4
CrossFit Inventive – CrossFit Deadlift (On every 90 sec 6 drop reset reps) On every 90 sec x 6 reps. Drop reset. Start week 1 @75% of 1RM. Add 2.5kg on week 1’s performance if possible. Stay at week one if need be. Metcon (AMRAP – Reps) 7 min amarap: 3 Deadlifts @80/50kg 3 HSPU […]
Wednesday
CrossFit Inventive – CrossFit Back Squat (4-4-4-4 ) Aim to build past week 1’s performance by 2.5kg max. Metcon (Time) FOR TIME: 60 x T2B On every minute complete: 30 double under until you complete your T2B. 12 min cap
Tuesday Week 2/4
CrossFit Inventive – CrossFit Warm-up (No Measure) Green banded mobility Run throughs 10 leg swings 10 x squat – hammy stretch. 30 sec glute stretch 30 sec forearm stretch 3 rnds: 8 x KBS 8 x KB Over head Alt reverse lunge. 4 each side —————————- Strength: Split Jerk (4 sets 3 reps 90sec rest. […]
Saturday Partner WOD
CrossFit Inventive – CrossFit Metcon (AMRAP – Reps) Running Clock: mins 0:00-2:00 max reps: Hang power snatch @40/25kg mins 2-3 REST mins 3:00-5:00 Max reps: Burgee box jump overs 1:1 mins 5-6 REST mins 6-8 max reps: G20 @40/25kg Mins 6-8 REST min 8:00-12:00 Max Cal Row/Ski mins 12:00-14:00 Rest *Repeat!
Friday week 1/4
CrossFit Inventive – CrossFit 1 x Power clean + 1 x Squat clean (12 mins to establish 1RM) 12 minutes “only” to establish a 1RM of this complex. Metcon (AMRAP – Reps) 1 min max effort Barbell Power cleans @ 70/50kg 2 mins rest Repeat! score total reps of both rounds. *Scale weight to your […]
Thursday
CrossFit Inventive – CrossFit Deadlift (On every 90 sec x 6 reps. Drop reset. ) On every 90 sec x 6 reps. Drop reset. Start week 1 @75% of 1RM. Metcon (AMRAP – Rounds and Reps) 10 min amrap: 10 HSPU 10 LBB 10 deadlifts @70/50kg
Skills & Conditioning
CrossFit Inventive – CrossFit Warm-up (No Measure) Red banded internat/externat rotation x15 30 nose bridges 20 chest press Rotate through: 60 sec row 60 sec wall squat 60 sec plank hold then: 3 rounds: 10 hollow rocks 5 kipping swings 5 scap pulls 40 calf pumps ———————— Max Strict Pull-ups (3 x max reps 90 […]
Tuesday week 1/4
CrossFit Inventive – CrossFit Warm-up (No Measure) Agility Ladder Drills + Animal Drills 30 sec spiderman lunge hold E/S 30 sec Glute stretch E/S 30 sec static squat hold 3 x 10 each way red banded Glute activation 20 x sit up to hammy stretch: ALT 10 E/S —————————– Strength: Back Squat (4-4-4-4 (90 sec […]
Monday week 1/4
CrossFit Inventive – CrossFit Warm-up (No Measure) Green banded mobility Run throughs 1 lap Spider-ManLunge 10 leg swings 10 x squat – hammy stretch. 30 sec glute stretch 30 sec forearm stretch 3 rnds: 6 x KB static lunge hold2press 6 x KB SA Deadlift E/S ———————— Split Jerk (4 sets 3 reps 90 sec […]
Saturday Partner WOD
CrossFit Inventive – CrossFit Metcon (AMRAP – Rounds and Reps) “Partner Chief” 5 x 4 min amraps: 3 x Power cleans @60/40kg 6 x HRPU 9 x Air squats Partner A complets 1 whole round while PB rest. 2 mins rest between sets. Rounds plus reps