Tuesday week 3/4
CrossFit Inventive – CrossFit 5 set: Deadlift (5 sets 5 reps 90 sec rest) Deadlift early in the week/block so we can keep the legs fresh for the Open. Complete 5 sets 5 reps @75% week one. Increase by 2.5kg-5kg per week. 90 sec rest between working sets. Members in the Open, this is maintenance […]
Monday week 3/4
CrossFit Inventive – CrossFit Clean (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 (No Measure) On every 2 mins for 6 sets complete: 15 x KBS@24/16kg 10 x T2B 5 x Front squats @50/35kg
Friday 18.3 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 2 laps Bear crawls 10 Leg swings forward/lateral Spiderman lunge hold Glute stretch Hammy stretch Calf stretch —————– Death by 10m Shuttle run up by 2’s from 6. —————– Bent Over […]
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) 15 red banded internal/external rotation 30 red banded nose bridges 60 sec row 60 sec bike 60 sec Static wall squat 60 sec plank Tabata: Partner up slam ball Handstand hold ———————– Metcon (No Measure) Skills: week 2 Partner up 4 sets super set with: Max rep Ring […]
Tuesday week 2/4
CrossFit Inventive – CrossFit Warm-up (No Measure) 2 x carpark runs 10 leg swings/forward lateral 2 laps high knee runs 2 laps butt flicks 4 laps side skips 5 inch worm 1 push up 30 spiderman lunge hold E/S 30 secs glute stretch E/S 20 scorpions front/back 30 sec lower back/hip flexor stretch E/S 30 […]
Monday
CrossFit Inventive – CrossFit Warm-up (No Measure) Red banded warm-up Car park run 10 leg swings each forward/Larteral 30 sec spiderman lunge hold 30 sec glute stretch 20 sorpions front/back 30 sec lower back hip flexor 2 rounds: 5 inchworms 1 push-up 10 hollow rocks 5 Kipping swings 5 Wall squats ———————- Strength: Clean (8 […]
Saturday 18.2 OPEN WOD 6-8AM
CrossFit Inventive – CrossFit
Friday Open Announcement 18.2
CrossFit Inventive – CrossFit Warm-up (No Measure) 1 min row 1 min bike 1 min wall squat 1 min plank 3 rounds 5 ring rows 5 hanging strict knee raises 5 strict push ups 20 scorpions front/back 30 sec lower/back hip flexor stretch 30 sec hammy stretch E/S —————————- Accessory strength: Bent Over Row (4 […]
Thursday
CrossFit Inventive – CrossFit 1 x High hang snatch + 1 x OHS (5 sets of this complex. 90 sec rest ) Find a decent but safe weight. Start light and give room to increase over 5 working sets. Start with two warm up weights after bar progressions. This is technique bases. Not looking for […]