Thursday
CrossFit Inventive – CrossFit Deadlift (4 sets 4 reps 90 sec rest) Build up and complete 4 sets 4 reps @80% of your 1RM Deadlift. Increase by 5kg per week if your 80% is above 160/110kg. Increase by 2.5kg per week if your 80% is below 160/110kg. Warm-up (No Measure) 30 x Nose bridges 20 […]
Wednesday Skill & Conditioning
CrossFit Inventive – CrossFit Warm-up (No Measure) 1 x 15 reps of Internal/External Red banded rotator cuff In even groups rotate through: 60sec row 60 sec AD 60 sec Wall squat 60 sec Plank 1 lap inchworm 1 lap spiderman lunge 60 sec couch stretch each side ———————————- Max Strict Pull-ups (3 sets max reps) […]
Tuesday week 2/4
CrossFit Inventive – CrossFit Warm-up (No Measure) Green Banded shoulder MOB Red banded warm-up 10 shuttle runs 4 laps side skips 2 laps high knees 2 laps butt kickers 2 laps of 1 x air squat + 1 side lunge 30 sec spiderman lunge with rotations E/S 30 sec glute stretch E/S 20 scorpions F/B […]
Monday week 2/4
CrossFit Inventive – CrossFit Warm-up (No Measure) Red banded warm-up 2 x carpark runs 4 laps bear crawls + 5 air squats each lap 2 x 10 Glute/ham raises each side 60 sec Static squat/Butt to floor 30 sec spiderman lunge hold E/S 30 sec glute stretch E/S 10 scorpions F/B 30 sec lower back/Hipflexor […]
Saturday Teams WOD
CrossFit Inventive – CrossFit Metcon (AMRAP – Rounds) 30 minute AMRAP: (ROUNDS) Relay style in 3 even teams: 300/200M Row 2 x Rope climbs 15/10 Deadball Over Shoulder 10/8 Cal AD *First two team members stay at Rower in round one only while remaining team members do a 300m run together. *Clicker must be hit […]
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: 2 x Power […]
Thursday week 1/4
CrossFit Inventive – CrossFit Warm-up (No Measure) Red banded nose bridges X30 reps 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 […]
Wednesday Skills & Conditioning
CrossFit Inventive – CrossFit Warm-up (No Measure) 1 x 20 reps Red banded rotator cuff 30 x red band nose bridges 3 rounds: Partner Wall squat/ 150m run 60 sec plank 5 inchworm 1 push up 30 sec spiderman lunge hold E/S 30 sec Glute stretch E/S —————————- Metcon (No Measure) 12 min EMOM: (4 […]
Tuesday
CrossFit Inventive – CrossFit Power Snatch (5 sets 3 reps Drop reset reps 60 sec rest ) Week 1 from 80 % of your 1 RM Full Snatch. 2.5kg increase per week if possible. Focus is on goos tight set up each rep. Keep bar path tight. Focus on fast pull under the bar and […]
Monday week 1/4
CrossFit Inventive – CrossFit Warm-up (No Measure) 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: Front Squat (5 sest 4 reps […]