De-Load week
CrossFit Inventive – CrossFit Warm-up (No Measure) Green banded Mobility Red banded pull aparts Pass throughs & OHS carpark run 2 laps high knees 2 laps Butt kicks 4 laps side skips 1 lap inchworm 1 lap spiderman lunge 30 sec Glute stretch 30 sec lower back/hip flexor stretch ——————————– Snatch Barbell progresions Metcon (AMRAP […]
De-Laod Week
CrossFit Inventive – CrossFit Warm-up (No Measure) 60 sec row 60 sec bike 200m run 60 sec plank 60 sec Couch stretch E/S 3 x 30 sec Box Hammy stretch 30 sec Prone pec shoulder stretch E/S 30 sec Puppy dog pose 20 scorpions Front/Back 30 sec lower back/Hip flexor stretch E/S —————————————- Metcon (Time) […]
De-Load week
CrossFit Inventive – CrossFit Warm-up (No Measure) double carpark/400m run PVC pipe/stick 20 pass throughs 10 pass arounds each way 10 OHS 10 Zotts press 5 inch worm 1 push up 30 sec spiderman lunge hold 30 sec Glute stretch 20 scorpions 30 sec lower back/hip flexor ———————— Metcon (3 Rounds for time) 3 x […]
ANZAC DAY HERO WOD
CrossFit Inventive – CrossFit Observed on 25 April each year, Anzac Day was originally to honour the members of the Australian and New Zealand Army Corps (ANZAC) who fought at Gallipoli against the Ottoman Empire during World War I. Metcon (Time) AUSSIE HERO “LANGELY” 4 Rounds for Time 800m run 20 reps pull ups 30 […]
De-Load Week
CrossFit Inventive – CrossFit Warm-up (No Measure) Double car park run 10 leg swings/forward lateral 3 rounds: 5 x DB strict press E/S 5 x Bent over Row E/S 5 x thruster E/S core: 3 rounds:(6mins) 20 sec Hollow rock hold 20 rest 20 sec V sit 20 ret 20 sec superman hold 20 rest. […]
T A B A T A 20:10
CrossFit Inventive – TABATA Metcon ROUND 1: Row/Bike/Ski/Run ROUND 2: DB strict press/ HRPU ROUND 3: KB Deadlift/DB Thruster ROUND 4: Burpee to target/Plank hold ROUND 5: OH plate sit up/side taps ROUND 6: Ring row/Tricep Dip ROUND 7: Weighted walking lunge/Static wall squat ROUND 8: Row/Bike/Ski/Run
Saturday Partner WOD
CrossFit Inventive – CrossFit Metcon (Time) 40 ROUNDS FOR TIME: 3 X CLEAN & JERKS @60/40KG 6 X HRPU 9 X WALBALL @9/6KG * YOU GO, I GO! * PART B REST WHILE PARTNER A COMPLETES A FULL ROUND.
Friday Week 4/4
CrossFit Inventive – CrossFit Warm-up (No Measure) 2 min row 2 min bike 1 lap inchworm 1 lap Spider-Man lunge 10 stick pass throughout 10 pass arounds 10 OHS 10 zotts press 30 glute stretch 30 sec lower back/hip flexor ————————— Front Squat (3 Sets 3 Reps 2 mins rest ) Add 2.5kg increase on […]
Thursday
CrossFit Inventive – CrossFit Warm-up (No Measure) 3 rounds: 200m run 10 Russian KBS 10 KB SLDL 3 x 30 sec box hammy stretch 60 sec couch stretch each side 20 scorpions front/back 30 sec lower back hip flexor stretch E/S ————————- Strength: Deadlift (3 sets 3 reps 2mins rep ) Complete 3-5 building sets […]
skills & conditioning
CrossFit Inventive – CrossFit Warm-up (No Measure) double carpark run Red banded internal/external rotation 30 nose bridges 60 red banded lateral crab walks 1 lap inchworm 1 lap spiderman lunge 2 laps berar crawls 2 laps high knees 2 laps butt kicks 4 laps side skips 30 on 30 sec off hangining knee raises Metcon […]