Friday
CrossFit Inventive – CrossFit Snatch (4 x 3 drop re set reps 90 sec rest ) 4 sets 3 reps Drop-rest reps @85% week 1. Add 2.5kg per week if possible. Metcon (No Measure) Every minute, on the minute, for 12 mins. 4 rounds of each. Mins 0 –3. 5 x Hang Squat Snatches @50/30kg […]
Thursday
CrossFit Inventive – CrossFit Deadlift (OE 30 sec for 12 sets) Week 4 is tough. Stay at last performance weight if need be. Up 2.5-5kg on last performance if possible. Warm-up (No Measure) Wrist circles In & out the rig run & bear crawl. x 2 rounds. 10 leg swings F/L Ballistic Banded Hammy Mob […]
Skills & Conditioning
CrossFit Inventive – CrossFit Metcon (AMRAP – Rounds and Reps) 12 min AMRAP: 50m Heavy farmers carry @2×24/16kg 20 KBS 10 T2B Metcon (AMRAP – Reps) 5 rounds: 30 sec Max reps Kipping HSPU 30 sec rest Max Strict Pull-ups (3 sets max reps 90 sec rest)
Tuesday week 4/4
CrossFit Inventive – CrossFit Warm-up (No Measure) Carpark run 10 leg swings/forward/lateral 5 inchworm 1 push up 30 sec spiderman lunge hold each side 30 sec glute stretch each side 30 sec forearm stretch 30 sec calf stretch E/S 3 rounds: 5 Wall squats 5 x Single arm thrusters E/S 3 x 10 each way […]
Monday week 4/4
CrossFit Inventive – CrossFit Strict Press (4 sets 5 reps 90 sec rest) Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension.No more than 2.5kg increase on last performance. If you missed reps on you last performance then stay at that weight. Warm-up (No Measure) Green banded mobility Red […]
Saturday Partner WOD
CrossFit Inventive – CrossFit Metcon (Time) With your Partner complete: 3 rounds for time: 400m run together 20 x Synchro Deadlifts@100/70kg 40 x Ring rows 60 x DB Alt snatch @22.5/15kg *Partner hangs from pull-up bar while ring rows are being performed. * Share DB snatches evenly.
Friday
CrossFit Inventive – CrossFit Warm-up (No Measure) Green banded warm-up 4 x lateral over hurdle 4 in & out the hurdles 3 x jumps over hurdle PVC pass throughs pass arounds 10 snatch balance 10 Zotts press 30 sec glute st 30 sec spiderman lunge hold 20 scorpions front 30 sec lower back hip flexor […]
Thursday
CrossFit Inventive – CrossFit Warm-up (No Measure) 1 x carpark runs 2 laps high knee runs 2 laps butt flicks 4 laps side skips 20 scorpions front back 30 sec lower back hip flexor stretch E/S 30 sec Glute stretch E/S 30 sec puppy dog pose 30 x green banded good mornings 3 x 10 […]
Skills & Conditioning
CrossFit Inventive – CrossFit Warm-up (No Measure) Red banded Int/Ext rotation drills x 15 reps 30 Nose bridges 20 x Banded chest press E/S 3 rounds: 100m run 5 x scap pulls 5 x kipping swings 10 x air squats 30 on 30 off Handstand holds Max Strict Pull-ups (3 sets max reps 90 sec […]
TUESDAY
CrossFit Inventive – CrossFit Front Squat (Puase Front squat 3 sec pause 90 sec rest ) Pause front squat @3 seconds in the bottom position. Start @75% of your 1RM week 1 Add 2.5kg per week. 90 seconds rest between working sets. Metcon (Time) For time: 50-40-30-20-10 Russian KBS @24/16kg Double unders 12 min cap