Skills & Conditioning
CrossFit Inventive – CrossFit Warm-up (No Measure) Red banded internal/external rotation x 15 30 nose bridges 20 banded passthroughs 3 rounds: 100m run 5 kipping swings 5 strict push-ups 10 V-sits 20 scorpions F/B 30 sec lower back/hip flexor stretch E/S 40 calf pumps ——————— Max Strict Pull-ups (3 sets max reps 90 sec rest. […]
Tuesday week 1/4
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 3 rounds: 10 air squats 10 hollow rocks 3 x 10 each way red banded crab walk. ———————————- Front Squat (PAUSE […]
Monday week 1/4
CrossFit Inventive – CrossFit Metcon (Time) For Time: 100 double unders Then: 21-15-9 S20 @50-35kg T2B Then: 100 double unders 12 min cap Strict Press (12 mins to establish a heavy 5 reps.) Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension. Warm-up (No Measure) Double carpark run 2 […]
Saturday Testing
CrossFit Inventive – CrossFit Weightlifting Front Squat (1×1) Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups
Friday testing
CrossFit Inventive – CrossFit Clean (15 mins to establish a safe 1RM) If you cannot squat clean write power clean in your comment box. Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#RX= 60/43kg Movement Standard= Power clean + Push Jerk.
Testing week
CrossFit Inventive – CrossFit Deadlift (20 mins to establish a “SAFE” 1RM) THIS NEEDS TO BE A SAFE 1RM. NO ROUNDED OUT BACKS! STAND UP TO FULL EXTENSION AT THE KNEES & HIPS. SHOULDER FINISH BEHIND THE BAR. Warm-up (No Measure) DOUBLE CARPARK RUN 10 leg swings/forward lateral 5 inchworm 1 push up 30 sec […]
Skills & Conditioning Testing
CrossFit Inventive – CrossFit Warm-up (No Measure) 1 min row 1 min bike 10 leg swings/forward lateral 5 inchworm 1 push up 30 sec spiderman lunge hold 30 sec glute stretch E/S 30 sec calf stretch E/S 40 calf pumps —————- Tabata slam ball hollow rock hold —————— 1000m Row (Time) Max Effort 1000m RowGo […]
Tuesday Testing Week
CrossFit Inventive – CrossFit Warm-up (No Measure) carpark run 60 sec Couch stretch Anterior seated shoulder stretches Posterior delt/lat stretch Puppy dog stretch 30 x Red banded pull aparts 10 banded Over head squats 30 sec spiderman lunge hold E/S 30 sec Glute stretch E/S ——————— 3 rounds: 5 scap pulls 5 kipping swings ——————- […]
Testing Week 1 For 2018
CrossFit Inventive – CrossFit Warm-up (No Measure) Green banded shoulder Red banded pull aparts Pass throughs OHS 4 laps shuttle runs 2laps high knees 2 laps butt flicks 4 laps side skips 30 sec spiderman lunge hold E/S 30 sec flute stretch E/S 30 sec Lower back/Hipflexor stretch E/S 3 x10 Each way banded Crab […]
Saturday Partner WOD
CrossFit Inventive – CrossFit Metcon (Time) 4 RFT: 120 x Double unders 20/20 20 x Burpee Box Jump overs 5/5 400m run with WB @9/6kg Swap half way 30 x Wallball 5/5