Saturday
CrossFit Inventive – CrossFit Saturday 6am class is the Chance to catch up any 2 max lifts or Metcons you missed throughout the week. (No Measure) 6am Class warm-up: 3 Way Banded Pull-aparts 1 lap inchworm + 1 push-up Spiderman lunge 10 forward/Lateral Leg swings 20 Scorpions 1 min hipflexor/lower back stretch. ———————————- Olympic lifting […]
Friday
CrossFit Inventive – CrossFit (No Measure) 3 x 30 Sec Box Hamstring Stretch 1 lap inchworm + 1 push-up 10 forward/Lateral Leg swings 20 Scorpions 1 min hipflexor/lower back stretch. 3 x 5 controlled kipping swings ———————————- Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#@60/40kg Helen (Time) 3 Rounds for time of: […]
Thursday
CrossFit Inventive – CrossFit (No Measure) 3 x 30 Sec Box Hamstring Stretch 1 lap inchworm + 1 push-up 10 forward/Lateral Leg swings 20 Scorpions 1 min hipflexor/lower back stretch. 3 x 5 controlled kipping swings ———————————- Bar work: 10 x Stiff legged Deadlifts. Deadlift (Establish 1 RM (Rep Max)) 20 Mins to Establish 1 […]
Wednesday
CrossFit Inventive – CrossFit (No Measure) Banded ankle mobility Banded pull-aparts 30 sec Spiderman lunge 5 x Inchworm + 1 push-up 20 Scorpions Micro band crab walks ——————— Bar progressions. Clean and Jerk (Establish 1 RM (rep Max)) 20 Mins to establish 1 Rep Max. clean= Squat or Power. Jerk= Split or Push Jerk Back […]
Tuesday
CrossFit Inventive – CrossFit (No Measure) Banded shoulder mobility circuit 10 x 3-Way Banded pull aparts 10 x Banded Pass throughs 10 x Banded overhead squats Banded ankle Mobility 1 Min spiderman lunge hold each side 20 scorpions 1 min each side Hip flexor/lower back stretch ——————— Snatch progressions Snatch (Establish 1RM (Rep Max)) Take […]
3RD & Final Test week for 2015
CrossFit Inventive – CrossFit Testing week. Whether you have been with us 1 day 0r 2 years it doesn’t matter, we are all sharing the same journey. I wish you all good luck! You have all worked so hard this year. Don’t be disappointed if you miss your Pb’s this week, think back to the […]
Saturday
CrossFit Inventive – CrossFit () Metcon (Time) In teams of two, with only one teammate working at a time, complete the following as quickly as possible: 1KM Run 100 Dumbbell Ground to Overhead 200 Squats 100 Burpees 1KM Run Run together. Partition reps as you see fit, but only one partner can be working at […]
Friday
CrossFit Inventive – CrossFit (No Measure) Hamstring box stretch 2 mins 10 Banded pull-aparts 3 ways 1 lap inchworm 20 scorpions hip flexor & Lower back stretch —————————- Strength: Metcon (No Measure) 3 Rounds: 10-Ring rows (strict) 10-HRPU (hips up, lead with chest) 10-OH Plate sit-ups 15/10kg Metcon (Time) For time: In teams of two, […]
Thursday
CrossFit Inventive – CrossFit (No Measure) Thursday Hamstring box stretch 2 mins 1 lap inchworm 10 forward/lateral leg swings 20 scorpions Hip flexor & Lower back stretch —————————————– Strength: Deadlift (Clean Grip Deadlift: 3 Sets 5 Reps ) Start at 75% of 1RM Deadlift. Target 5kg increase / week if work sets are above 100kg. […]
Wednesday
CrossFit Inventive – CrossFit (No Measure) Banded pull aparts 10 Shuttle runs 10 forward/Lateral leg swings 10 Wall Squats 5 Stationary Inchworm + 1 push up 20 Scorpions ————————- Strength: Clean and Jerk (1 @90% of 1RM C&J + 2 drops of 1 rep.) Target 5kg increase for weeks 1&2 if single is above 120kg. […]