Tuesday
CrossFit Inventive – CrossFit Push Press (3 sets 3 reps 2 mins rest ) This is week 4. If you cannot increase safely, stay at last weeks weight. Increase by 1-2.5kg if possible. Warm-up (No Measure) Green & red banded warm-up carpark run 10 leg swings F/L 4 laps side skips 2 laps high knees […]
TABATA 20:10
CrossFit Inventive – TABATA Metcon Round 1: Bike/Row Round 2: Box jump/tricep dip Round 3: Comando’s/goblet squat Round 4: shuttle runs Round 5: burpee to plate/ Vsit Round 6: Slamball/med ball twist Round 7: KBS/ring row Round 8: mtn climbers/plank hold
Monday week 4/4
CrossFit Inventive – CrossFit Warm-up (No Measure) Carpark run 60 sec couch stretch E/S 30 sec glute stretch E/S 30 sec Spider-Man lunges hold 20 scorpions F/B 30 sec lower back hip flexor 3 rounds: 5 x Scap pulls 5 x wall squats Then: 3 rounds red banded crab walks . 10 steps each way. […]
Saturday Partner WOD:
CrossFit Inventive – CrossFit Metcon (Time) 6 rounds for time of: 200m Farmers carry (100m each)@32/24kg 40 x KB Deadlifts 200m Wallball run (100m each) 40 x Box jump overs
Friday
CrossFit Inventive – CrossFit Warm-up (No Measure) Carpark run 10 leg swings F/L 30 sec spiderman lunge E/S 30 sec Glute stretch E/S 20 scorpions F/B 30 sec Lower back Hip flexor Stretch E/S Couch stretch 60 E/S Hammy stretch 60 sec E/S 60 sec Adductor stretch 30 sec forearm stretch 3 sets: 5 wall […]
Thursday
CrossFit Inventive – CrossFit Warm-up (No Measure) Green banded shoulder mobility 30 red banded pull aparts 20 pass throughs 10 OHS double car park run 10 leg swings forward/Lateral 1 lap inchworm 1 push up 1 lap spiderman lunge 20 scorpions F/B 30 sec lower back/hip flexor stretch E/S ————————— 3 sets: 5 scap pulls […]
WELCOME TO TABATA LADIES
CrossFit Inventive – TABATA Metcon ROUND 1: Air Squat/DB Press ROUND 2: KBS/HRPU ROUND 3: Row/Bike/Ski/ shuttle run ROUND 4: Hanging knee raise hold/Plank hold ROUND 5: Alt jump Lunge/slamball ROUND 6: E2K cycles/side taps ROUND 7: Row/Bike/Ski/Run ROUND 8: OH plate sit up/ V-sit
Skills & Conditioning
CrossFit Inventive – CrossFit Warm-up (No Measure) Red banded internal/external rotation 30 nose bridges carpark run 2 laps high knees 2 lapa butt kicks 4 laps side skips 1 lap inchworm 1 push up 1 lap spiderman lunge Tabata: HS Hold Static squat hold 3 rounds: 6 alt pistols to bench 10m Plyo Frog jumps […]
Tuesday
CrossFit Inventive – CrossFit Warm-up (No Measure) Green & red banded warm-up carpark run 10 leg swings F/L 4 laps side skips 2 laps high knees 2 laps butt flicks 2 laps Bear crawls 1 lap inchworm 1 push up 1 lap spiderman lunge 30 Glute st E/S 20 scorpions F/B 30 sec lower back/hip […]
Monday Week 3/4
CrossFit Inventive – CrossFit Warm-up (No Measure) Double car park run 10 leg swings forward/lateral 3 rounds: 3 inchworm 1 push up 5 wall squsts Stretch: Glute stretch 30 E/S Spiderman lunge hold Prone peck/shoulder 20 scorpions front/back 30 sec lower back/hip flexor 3 x 5 glute raises E/S 40 calf pumps ——————————— Strength: Back […]