Monday week 1/4
CrossFit Inventive – CrossFit Back Squat (build to heavy 3 in 15 mins) Time to build strength. This 4 week cycle will be a sterength building block. Keep safe and work to your limits. Metcon (Time) For Time: 21-15-9-15-21 Front squats @50/30kg Hang Power Cleans @50/30kg 12 min cap RX + is 60/40kg
Saturday Night 18.5 Under lights. Doors Open at 3PM.
CrossFit Inventive – CrossFit CrossFit Games Open 11.6 (AMRAP – Rounds and Reps) Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/ 65# 6 Chest-To-Bar Pull-ups 9 Thrusters, 100#/ 65# 9 Chest-To-Bar Pull-ups 12 Thrusters, 100#/ 65# 12 Chest-To-Bar Pull-ups 15 Thrusters, 100#/ 65# 15 Chest-To-Bar Pull-ups 18 […]
Friday 18.5 Announcement Day
CrossFit Inventive – CrossFit Warm-up (No Measure) 2 x carpark runs 2 laps high knee runs 2 laps butt flicks 4 laps side skips 10 leg swings F/L 5 inch worm 1 push up On the spot: Stretch: 60 sec E/S Hammy stretch 30 sec E/S spiderman lunge hold 30 sec E/S Lower back and […]
Thursday
CrossFit Inventive – CrossFit Warm-up (No Measure) carpark run Anterior seated shoulder stretches Posterior delt/lat stretch Puppy dog stretch 30 x Red banded pull aparts 10 banded pass throughs 10 banded Over head squats 30 sec spiderman lunge hold E/S 30 sec Glute stretch E/S 20 scorpions front back 30 sec lower back/hip flexor stretch […]
Skills & Conditioning
CrossFit Inventive – CrossFit Warm-up (No Measure) Red banded internal/External rotation 30 nosed bridges 60 sec Row 60 sec bike 60 sec plank 60 sec Handstand hold 30 sec spiderman lunge hold 30 sec glute stretchE/S 30 sec hammy stretch E/S 40 calf pumps ==================== Max Height Box Jump (Distance) 10 mins to establish. This […]
Tuesday
CrossFit Inventive – CrossFit Warm-up (No Measure) Double carpark run 60 sec couch stretch E/S 60 sec Hammy stretch E/S 30 sec glute stertch E/S 20 scorpions front back 30 sec lower back hip flexor starch E/S 3 sets: 5 scap pulls 5 kipping swings 3 inch worm 2 push ups ——————- Strength: Deadlift (5 […]
Monday week 4/4
CrossFit Inventive – CrossFit Clean (8 MIN EMOM X 1 REP) Start 2.5kg heavier than last performance. Try to make a 5-2.5kg increase per round for 8 sets. Metcon (3 Rounds for reps) 3 x 3 min AMRAPS 3 x power clean @60/40kg 6 x push-ups 9 x Air squats
Friday Open 18.4 Announcement.
CrossFit Inventive – CrossFit Warm-up (No Measure) 1 round each of: 400m run 400m row 2 min bike 5 sets: 5 scap pulls 5 Strict push ups 5 V-sits 30 sec Spiderman lunge hold 20 scorpions F/B 30 sec lower back/hip flexor stretch 30 sec hammy stretch E/S ===================
Thursday
CrossFit Inventive – CrossFit Warm-up (No Measure) carpark run Anterior seated shoulder stretches Posterior delt/lat stretch Puppy dog stretch 30 x Red banded pull aparts 10 banded pass throughs 10 banded Over head squats 30 sec spiderman lunge hold E/S 30 sec Glute stretch E/S 20 scorpions front back 30 sec lower back/hip flexor stretch […]
Skills & Conditioning
CrossFit Inventive – CrossFit Warm-up (No Measure) Red banded internal/External rotation 30 nosed bridges 60 sec Row 60 sec bike 60 sec plank 60 sec Handstand hold 30 sec spiderman lunge hold 30 sec glute stretchE/S 30 sec hammy stretch E/S 40 calf pumps ==================== Max Height Box Jump (Distance) 10 mins to establish max […]