Monday week 3/4
CrossFit Inventive – CrossFit Warm-up (No Measure) Red banded warm-up 30 sec spiderman lunge hold 30 sec glute stretch 20 sorpions front/back 30 sec lower back hip flexor 2 rounds: 5 DB strict press E/S 5 DB BOR E/S 10 hollow rocks ———————- Strength: Strict Press (4 sets 5 reps @85% week 1 90 sec […]
Saturday Teams of 3 WOD
CrossFit Inventive – CrossFit Metcon (Calories) Teams of 3 5000m Row 150 BFB * 2 working * 1 Resting Max Cal assault bike in remaining time. 30 min Time Cap Good luck!
Friday
CrossFit Inventive – CrossFit Snatch (4 x 3 Drop set 90 sec rest ) 4 sets 3 reps Drop-rest reps @85% week 1. Add 2.5kg week 2. Stay @85% if you missed week 1. These can be full or Power snatch. E.G. if you need to pull under the last rep it will be a […]
Thursday
CrossFit Inventive – CrossFit Warm-up (No Measure) 10 shuttle runs 2 laps high knee runs 2 laps butt flicks 4 laps side skips 1 lap inchworm 1 push up 1 lap spiderman lunge 3 x 30 sec hammy stretch on box 20 scorpions front back 30 sec lower back hip flexor stretch E/S 30 sec […]
SKILLS & CONDITIONING
CrossFit Inventive – CrossFit Warm-up (No Measure) Red banded internal/external rotation 30 nosed bridges 30 banded lat pull-downs 20 banded passthroughs 2 rounds Bear crawl obstical in and out rigs 3 rounds: 3 inchworm 1 push-up 6 hollow rocks 8 Alt lunges —————————— Max Strict Pull-ups (3 sets max reps) Minimum 5 reps per round. […]
Tuesday week 2/4
CrossFit Inventive – CrossFit Pause: Front Squat (4 sets 3 reps 3 sec pause @bottom. 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. Warm-up (No Measure) Run throughs 10 leg swings/forward/lateral 5 inchworm […]
Monday Week 2/4
CrossFit Inventive – CrossFit Warm-up (No Measure) 10 laps shuttle runs 2 laps high knees 2 laps butt kicks 4 laps side skips 2 laps bear crawls 1 lap spiderman lunge seated pec/shoulder stretch Puppy dog pose Red banded warm-up ———————— 3 rounds: 30 on 30 off L-ring holds ———————— Strict Press (4 sets 5 […]
Saturday Teams WOD
CrossFit Inventive – CrossFit Metcon (Time) IN EVEN TEAM COMPLETE: FOR TIME: 100 CAL ROW 20 ROPE CLIMBS 100 CAL AD 15 ROPE CLIMBS 100 CAL SKI ERG 10 ROPE CLIMBS SHARE WORKLOAD THROUGHOUT
Friday
CrossFit Inventive – CrossFit Snatch (4 x 3 Drop-rest reps @85% 1RM) 4 sets 3 reps Drop-rest reps @85% 1RM. 90 sec rest. These can be full or Power snatch. E.G. if you need to pull under the last rep it will be a full snatch. Beginners focus on Power snatch only. Metcon (No Measure) […]
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 1 lap inchworm 1 push up 1 lap spiderman lunge 3 x 30 sec hammy stretch on box 20 scorpions front back 30 sec lower back hip flexor stretch E/S 30 […]