CrossFit
CrossFit Inventive – CrossFit Warm-up Couch stretch 60 E/S Spiderman lunge with rotation 30 each side Pigeon stretch 30 E/S Twisted Cross 30 sec E/S Puppy dog pose 30 sec ————- 20m Walking lunges 10m Inchworm 60 sec Plank hold 30 sec wrist forearm stretch Rack City (Time) For Time: 10 Power Cleans @70/47.5kg 50 […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Mobility: 60 sec Childs pose on Box 60 sec Banded Shoulder Distraction each side Pigeon Pose 1 min each side ———– Activation: 3 sets: 100m run 30 sec Spidernam + rotation 30 sec Lateral Box step ups 30 sec Ring rows 30 sec Inchworms 30 Calf pumps ———– Speed Limit […]
Bullet Proof
CrossFit Inventive – Bullet Proof Warm-up Red banded: 30 Lat pull downs 30 Tricep ext 30 Face pulls 10 pass throughs 10 Press E/S ———– Shoulder Stability 4 x 20m each side: Single arm overhead Dumbbell carry Increase weight each set if possible. ———- Metcon (No Measure) 4 sets SUPER SET: 10 Dumbbell flat bench […]
Monday Partner WOD
CrossFit Inventive – CrossFit Warm-up Rotate through: 2 Sets: 60 sec row/ski 15 rest 60 sec plank 15 rest 60 sec Static Wall squats +++++++++++ Metcon (Time) Teams of 3 For time: 600 Cal Row/Ski On every 3 mins all team members chip in to complete: 20 Wallball @9/6kg **Start the workout with 20 Wallball.
Australia Day WOD
CrossFit Inventive – CrossFit Metcon (Time) HERO WOD ZACHARY TELLIER FOR TIME: 10 BURPEES 10 BURPEES 25 PUSH-UPS 10 BURPEES 25 PUSH-UPS 50 LUNGES 10 BURPESS 25 PUSH-UPS 50 LUNGES 100 SIT-UPS 10 BURPEES 25 PUSH-UPS 50 LUNGES 100 SIT-UPS 150 AIR SQUATS -NO CAP-
6an Wanda Sandhills 8am Partner WOD
CrossFit Inventive – CrossFit Metcon (Time) Partner WOD 2 Rounds: P1 Run 400m P2 Rest P2 Run 400m P1 Rest 60 Single Dumbbell Box Step-ups P1 Run 400m P2 Rest P2 Run 400m P1 Rest 60 Single Dumbbell Hang Clean & Jerk P1 Run 400m P2 Rest P2 Run 400m P1 Rest 60 Single Dumbbell […]
CrossFit
CrossFit Inventive – CrossFit Warm-up Frog stretch 90 sec Couch stretch 60 sec 20 scorpions F/B 30 sec Lowe back/Hipflexor E/S 60 sec Row/Ski/Bike 30 Green banded SLDL 4 laps Banded Glute bridges. ——————— Front Squat (9 min emom x 1 rep) Build to heavy single, aiming to beat last weeks performance. “Crash Test” (Time) […]
Thursday
CrossFit Inventive – CrossFit Warm-up 60 SEC COUCH STRETCH E/S GREEN BANDED SHOULDER MOBILITY RED BAND: 20 PULL-APARTS 20 PASS THROUGHS 10 PRESS E/S THEN: 2 ROUNDS: 10 CALF PUMPS 10 HOLLOW ROCKS 5 SCAP PULLS 5 KIPPING SWINGS 3 INCHWORN 1 PUSH-UP ————- Deadlift (8 MIN EMOM: X 3 TNG REPS) START @60% AND […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Metcon (No Measure) Partner WOD 3 Rounds: 20/15 Cal Row each 20 Burpee Box jump overs each 20/15 Cal Bike Each 200m Run Each 20/15 Cal Ski
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Medball T-Spine stretch 3 x 30 sec 15 rest Twisted Cross 30 sec E/S 30 sec Lower back/Hipflexor E/S 60 sec Frog stretch ————- PVC: 10 pass throughs 10 pass arounds 10 OHS 10 Snatch Balance ———- Snatch Balance (8 MIN EMOM x 1 rep From The rig) 1 […]