Skills & Conditioning
CrossFit Inventive – CrossFit Warm-up (No Measure) 400m run 3 rounds: 3 inchworm + 2 push ups 10 air squats 5 scap pulls 20 scorpions front/back 30 sec lower back/hip flexor 30 sec hammy E/S Tabata: Plank holds Hollow rock holds Tabata: Double unders Hand stand Hold Metcon (No Measure) Skills: Partner up 4 sets […]
Tuesday
CrossFit Inventive – CrossFit Warm-up (No Measure) 2 x carpark runs 2 laps high knee runs 2 laps butt flicks 4 laps side skips 1 lap inch worm 1 push up On the spot: Stretch: 30 sec Glute stretch E/S 30 sec Spiderman lunge hold E/S 20 scorpions front/back 30 sec Lower back and hip […]
Monday Open Block for remaining 4 weeks of the Open.
CrossFit Inventive – CrossFit Warm-up (No Measure) 10 x shuttle runs 4 laps side skips 2 laps high knees 2 laps butt flicks 2 laps walking lunges 2 laps bear crawl Together: 30 sec spiderman lunge hold E/S 30 sec Glute stretch E/S 30 sec forearm stretch 60 sec static squats hold ————————- Strength: Clean […]
Friday 18.1 Open announcement day!
CrossFit Inventive – CrossFit Warm-up (No Measure) In groups of 4 or even groups: 60 sec at each station: assault bike deep static squat hold plank hold Alt Over head plate lunges (5/2.5kg) 30 red banded pull apats 10 red banded pass throughs 10 red banded OHS 30 sec spiderman lunge hold E/S 30 sec […]
Thursday
CrossFit Inventive – CrossFit Warm-up (No Measure) 400m run 2 lap bear crawl 2 lap hands over head walking lunge 1 lap inchworm 1 lap spiderman lunge 30 sec hammy starch on upright 20 scorpions front & back 30 sec lower back/hip flexor stretch ————————— 3 x 30 on 30 sec off Hanging L- pull […]
Skills & Conditioning
CrossFit Inventive – CrossFit Warm-up (No Measure) 60 sec couch stretch each side 15 x Red banded internal/External rotation then: 1 min assault bike @65/55rpm 1 min Row @1:50/2:00min pace 1 min plank 1 min Handstand hold 3 x 20 sec on 30 sec off Chin over bar hold ————————— Skills: Ring Pull-ups (AMRAP – […]
Tuesday week 4/4
CrossFit Inventive – CrossFit Warm-up (No Measure) Double carpark run Anterior seated shoulder stretches Posterior delt/lat stretch Puppy dog stretch 30 x Red banded pull aparts 10 banded Over head squats 30 sec spiderman lunge hold E/S 30 Glute stretch E/S 60 sec hammy stretch ——————— 3 rounds: 5 scap pulls 5 kipping swings Power […]
Monday Open lead Up Week. #haveyouregisteredyet?
CrossFit Inventive – CrossFit Warm-up (No Measure) Double carpark run 30 x red banded pull aparts 20 red banded pass throughs 10 red banded OHS 5 inchworm 1 push up 30 sec spiderman lunge hold 30 sec glute stretch 20 sorpions front/back 30 sec lower back hip flexor ————————- Pistol squat progress 3 sets 5 […]
Saturday WANDA Sandhills
CrossFit Inventive – CrossFit Metcon (No Measure) 6AM WANDA SANDHILLS SESSION: MEET AT THE FAR END OF THE WANDA SANDHILL CARPARK. LEAVING 6AM SHARP.
Friday
CrossFit Inventive – CrossFit Warm-up (No Measure) 1 min row 1 min bike Green banded mobility 30 red banded pull aparts 10 red banded passthroughs 5 inch worm 1 push up 30 sec spiderman lunge hold with rotation 30 sec glute stretch 20 scorions front/back 30 sec lower back/hiupflexor stretch ——————- Strength: 4 Set: Clean […]