WELCOME TO TABATA LADIES……!!
CrossFit Inventive – TABATA Metcon ROUND 1: Push up/Ring Rows ROUND 2: Russian KBS/Wall Squat (Static) ROUND 3: KB-SDHP/ Alternating Lunges ROUND 4: Shuttle Runs/Plank Hold ROUND 5: V-SIT/Slide Plank ROUND 6: Jumping Ring Squat/Bear Crawl ROUND 7: DB Press/ Push up Plank Hold ROUND 8: Slamball/ K2E Prone
Saturday Teams WOD
CrossFit Inventive – CrossFit Snatch (OE2 mins x 6 set Complete 2 reps ) OE2 mins x 6 set Complete 2 reps starting @70% of your 1RM Snatch. These are drop re set reps and ideally a full snatch. Metcon (AMRAP – Rounds and Reps) 20 MIN AMRAP: In Even Teams complete 60 CAL BIKE […]
Friday
CrossFit Inventive – CrossFit sets : Front Squat (3 Sets 3 reps 2 mins rest ) Focus on getting out of the bottom as fast as possible. Build to your 90% week 1over 4- 5 sets then complete 3 x 3. Add 2.5kg week 2. If you havent got any history on your front squat, […]
Thursday
CrossFit Inventive – CrossFit Deadlift (3 sets 3 reps 2 mins rest. ) If you estblished a heavy triple last week, drop back to 90% of that triple. If you had a current 1RM and did 90% of that week 1, increase by 2.5-5kg MAX! If last weeks weight was tough, stay at that weight […]
Wednesday Week 2/4
CrossFit Inventive – CrossFit Warm-up (No Measure) Red banded internal/Ext rotation x 15 30 nose bridges 10 Pass throughs 10 OHS 30 sec forearm stretch 30 sec Puppy dog pose 30 sec pec/delt stretch E/S carpark run 4 laps side skips 2 laps High knees 2 laps butt kicks 2 laps bear crawl tabata: HS […]
Tuesday Week 2/4
CrossFit Inventive – CrossFit Warm-up (No Measure) Double car park run 10 leg swings forward/lateral 10 wallsquats 3 rounds: 3 inchworm 1 push up 5 KB single arm thrusters E/S Stretch: Seated peck/shoulder 2 x 30 Puppy dog pose 30 sec 20 scorpions front/back 30 sec lower back/hip flexor 3 x 5 glute raises E/S […]
Monday 7am Partner WOD
CrossFit Inventive – CrossFit Metcon (AMRAP – Rounds and Reps) Partner Wod: 40 min AMARAP: 400m run (together) Then each partner must complete 1 round: Cindy: 5 pull ups 10 push ups 15 air squats 400m run (together) Then each partner must compete: 2 rounds of Cindy “each” 400m run (together) Then 3 rounds of […]
Thursday
CrossFit Inventive – CrossFit Warm-up (No Measure) 2 x carpark runs 2 laps high knee runs 2 laps butt flicks 4 laps side skips 2 laps bear crawls 1 lap inchworm 1 push up On the spot: Stretch: 30 sec E/S spiderman lunge hold 60 sec E/S Hammy stretch 30 sec E/S Lower back and […]
Wednesday
CrossFit Inventive – CrossFit Front Squat (3 sets 3 reps @90% 1RM 2min rest) Focus on getting out of the bottom as fast as possible. Build to your 90% over 4- 5 sets then complete 3 x 3 @90% of your 1RM. If you havent got any history on your front squat, you have 15 […]
Tuesday week 1/4
CrossFit Inventive – CrossFit Push Press (Esatblish a heavy 3 in 15 mins) Establish 1 set of 3 reps in 15 mins. Week 2, 3 & 4 will be 90% and increasing for sets. make sure they are push press, NOT push jerk. Keep good form throughout! Metcon (Time) 12 MIN AMRAP: 10 x Push […]