Saturday Parther WOD
CrossFit Inventive – CrossFit Warm-up (No Measure) Double carpark run 2 laps bear crawls 1 lap spiderman lunge 20 scorpions front back 30 sec lower back hip flexor stretch 30 sec glute stretch each side ————————- Tabata 20/10 (8rnds) Alternate between: Fast air squats & static wall squats Yes leg burner! ———————— Metcon (Time) With […]
Friday
CrossFit Inventive – CrossFit Warm-up (No Measure) Green banded mobility PVC/stick warm up: 10 pass arounds each way 10 pass throughs Improving snatch position: 3 sets Stick sots press X10 reps 20 sec rest between sets. 3 rounds: 5 x strict ring rows 5 x HRPU 10 x hollow rocks 30 sec glute stretch each […]
Thursday
CrossFit Inventive – CrossFit Deadlift warm-up (No Measure) 10 shuttle runs 4 laps side skips 2 laps high knees 2 laps butt kickers 10 forward/lateral leg swings 5 Inchworm 2 push-ups 30 sec spiderman lunge hold E/S 20 scorpions (front-back) hip flexor & Lower back stretch Glute stretch 30 sec E/S Hamstring box stretch 3 […]
Skills & Conditioning
CrossFit Inventive – CrossFit Warm-up (No Measure) Red banded Internal/Ext rotation x15 30 x nose bridges 1 lap spiderman lunge 1 lap inchworm 4 laps bear crawls 2 laps walking lunges 2 laps squat walks 30 sec Glute stretch ——————– Metcon (No Measure) Tabata: Handstand Hold alternate with: 10m shuttle runs Metcon (No Measure) Gymnastics/Ring […]
Tuesday
CrossFit Inventive – CrossFit Warm-up (No Measure) Red banded warm up double car park run 5 inchworm 1 push up 30 sec spiderman lunge hold each side 30 sec glute stretch each side 20 scorpions front/back 30 sec lower back/hipflexor Each side 60 sec static squat hold, sit bum low as possible ————————– Core: (all […]
Monday week 2 Pre- Xmas
CrossFit Inventive – CrossFit Warm-up (No Measure) Green banded Mobility Red banded mobility 200m run 5 inchworm 1 push up 30 sec spiderman lunge hold 30 sec Glute stretch E/S 20 scorpions front/back 30 sec lower back/hipflexor stretch —————————————– 3 rounds: 10 x Hollow rocks 5 x Kipping swings ——————————- Strength/ Accessory Bent Over Row […]
Saturday Partner WOD
CrossFit Inventive – CrossFit Metcon (AMRAP – Rounds and Reps) 20 minute Partner Amrap: Both partners run 350m, Once both partners return from the run, commence: 50 x Wallball in lots of 5’s @9/6kg 50 x Box Jump overs in 5’s@24/20 50 x Wallball linked feet sit-ups
Friday
CrossFit Inventive – CrossFit Warm-up (No Measure) Green banded mobility Red banded Mobility 10 shuttle runs 4 laps side skips 2 laps high knees 2 laps but flicks leg swing forward & lateral lap spiderman lunge lap inchworm 1 push up 20 scorpions front/back Lower back/hip flexor stretch Glute stretch ………………………………. Strength: Metcon (4 Rounds […]
Thursday
CrossFit Inventive – CrossFit Deadlift warm-up (No Measure) 10 shuttle runs 4 laps side skips 2 laps high knees 2 laps butt kickers 10 forward/lateral leg swings 5 Inchworm 2 push-ups 30 sec spiderman lunge hold E/S 20 scorpions (front-back) hip flexor & Lower back stretch Glute stretch 30 sec E/S Hamstring box stretch 3 […]
Wednesday
CrossFit Inventive – CrossFit Warm-up (No Measure) Green banded Mobility Red banded mobility 200m run carpark 5 inchworm 1 push up 30 sec spiderman lunge hold 30 sec Glute stretch E/S 20 scorpions front/back 30 sec lower back/hipflexor stretch —————————————– Metcon (No Measure) 20 minute EMOM: min 1- 30 sec sprint rower for max metres […]