Happy New Year!!!
CrossFit Inventive – CrossFit Warm-up 60 second couch stretch E/S 4 laps banded crab walks 30 green banded SLDL ———– 3 rounds: 100m run 3 inchworm 1 push up 5 wall squats 10 Hollow rocks 20 sec superman hold 10 slow calf pumps squeezing heals into the ground! —————– WOD Set up. Metcon (Time) Partner […]
Monday
CrossFit Inventive – CrossFit Warm-up Frog stretch 90 sec Couch stretch 60 sec each side —— Cycle through 2 sets: 10/7 cal Bike 10 Banded SLDL 10 Banded Glute bridges 5 Scap pulls 5 kipping swings ————— Strength: Metcon (No Measure) 14 Minute EMOM: ODD: 3 x Pause Front squat, 3 sec in bottom position. […]
Partner WOD
CrossFit Inventive – CrossFit Metcon (Time) -Partner BenchMark- For Time: “Isabel” 30 Snatch @61/43kg Into: “karren” 150 Wallball @9/6kg Into: “Strict Fan” 21-15-9 Thrusters @43/30kg Strict Pull-ups *Share workload as evenly as possible
Friday
CrossFit Inventive – CrossFit Warm-up Green banded shoulder mobility 3 sets: 100m run 3 inch worm 1 push-up 5 air squats 5 DB Push press each side 10 slow calf pumps 10 slow scorpions —————- Metcon (Time) Sweat session For Time: 800m Run 20 x S20 @50/30kg 600m Run 15 x S20 @60/40kg 400m Run […]
12 Day’s Of Xmas WOD
CrossFit Inventive – CrossFit Metcon (Time) 12 Days Of Xmas 1. 200m run 2. Bar Muscle Ups/C2B 3. DB Front Squats @1×22.5/15kg 4. Burpee 5. Box Jump @24/20 inch 6. Pull-ups 7. Deadlift @80/50kg 8. Alternating DB Snatch @1×22.5/15kg 9. T2B 10. Jumping Lunges 11. HSPU 12. Squat Cleans @80/50kg
Monday
CrossFit Inventive – CrossFit Warm-up 1 x carpark run 10 leg swings/forward lateral 5 inchworm 1 push-up 30 sec spiderman lunge hold E/S 30 sec Glute stretch each side 20 scorpions Front/back 30 sec lower back hip flexor each side 3 rounds 10 air squats 10 abmat sit-ups ———— Set up for squat & WOD […]
Conditioning
CrossFit Inventive – Pure Conditioning Metcon (No Measure) Running clock complete: Part A) Mins 0:00-6:00 6 Minute amrap: (individual) 20 Alt DB Hang snatch @22.5/15kg 10 Wallball 5 Box jump overs @20 inch only Into: Part B) Mins 6:00-15:00 Partner Max Cal Row/Ski/Bike for 9 minutes Mins 15:00-16:00) Rest Mins 16:00-25:00 (9 mins) Repeat Part […]
Saturday Partner WOD
CrossFit Inventive – CrossFit Warm-up Metcon (3 Rounds for reps) YOU GO, I GO RELAY STYLE 3 x 9 minute amrap: A) 12/10 Cal Bike 50m Run with Wallball @9/6kg Rest 3 mins B) 12/10 Cal Row 6 Burpee Over Rower Rest 3 mins C) 12/10 Cal Ski 20 Abmat Sit-ups
CrossFit
CrossFit Inventive – CrossFit Warm-up 3 rounds: 100m run 3 inchworm 1 push up 10 scorpions (front only) 10 slow calf pumps 5 DB Hang clean & Jerk E/S 5 ring rows ———— Warm-up for Grace: 10 barbell wrist rotations 3 power clean 3 push press 3 push jerk 3 power clean & Jerk establish […]
Whole Foods Nutrition: THE PALEO RESTART
Before We Begin Mind Over Matter We all know the drill, you’ve been meaning to get into shape for a while now, your plan to start training next week has turned into next month and before you know it you’ve spent a good part of the year doing absolutely nothing at all. Let’s not forget […]