Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 12 min EMOM: (4 sets) 30 sec Plank 30 sec Bike 5 single arm ring rows each side Metcon (No Measure) 6 sets: 1 min Max cal Row 1 Min Max cal Bike 1 Min Max cal Ski 2 mins rest *Move from one station to the next as […]
Wednesday Testing
CrossFit Inventive – CrossFit Warm-up Frog stretch 90 sec Couch stretch 60 sec E/S Wallball T-spine stretch 2 x 45 sec rounds 20 scorpions front/back 30 sec lower back/Hipflexor E/S 30 Banded Pull aparts 20 banded pass throughs 10 Banded OHS ———- Barbell 5 Front squats 3 snatch pull 3 power snatch 3 OHS 3 […]
Testing
CrossFit Inventive – Olympic Weightlifting Warm-up Frog stretch 90 sec Couch stretch 60 sec E/S Wallball T-spine stretch 2 x 45 sec rounds 20 scorpions front/back 30 sec lower back/Hipflexor E/S 30 Banded Pull aparts 20 banded pass throughs 10 Banded OHS ———- Barbell 5 Front squats 3 snatch pull 3 power snatch 3 OHS […]
TUESDAY TESTING
CrossFit Inventive – CrossFit Warm-up Green banded Shoulder mobility 30 sec spiderman lunge hold 30 sec glute stretch E/S 30 sec Lower back hipflexor E/S ————– 3 Rounds: 5 strict press E/S 6 Alt Reverse Lunge 6 Push-up 10 Cal Ski/Bike Clean and Jerk (15-20 Mins to establish 1RM) Grace (Time) For Time: 30 Clean […]
Bullet Proof
CrossFit Inventive – Bullet Proof Warm-up Continuos effort: 30 Banded Nose bridges 30 Banded lat pull downs 30 Alt shoulder taps 30 Hollow Rocks 30 Sec Plank ————— L-Ring Hold 4 sets: 20 sec On/40 sec Off Metcon (No Measure) 3 Sets: 10 Single arm DB bench (L) 10 Single arm DB bench (R) 10 […]
Testing Week
CrossFit Inventive – CrossFit Warm-up Frog stretch 60 sec Couch stretch 60 sec E/S 3 rounds: 100m run 5 Wall facing squats 3 inchworm 1 push-up 5 scap pulls 5 kipping swings ——– 4 laps banded crab walks ——– Strength: Back Squat (20 mins to establish 1RM) NO more than 20 mins to establish a […]
Conditioning
CrossFit Inventive – Pure Conditioning Metcon (No Measure) Every 2 minutes, for 30 minutes (3 sets) of: Station 1 – 400/300m Row Station 2 – 10 Renegade Rows 2×15/7.5kg (Push-Up, Row Left, Push-Up, Row Right = 1 rep) Station 3 – 24/16 Cal Assault Bike Station 4 – 15 Burpee Box Jump-Overs 24/20 inch Station […]
Saturday Partner WOD
CrossFit Inventive – CrossFit Metcon (Time) Partner WOD 100 Cal Row/Ski 100 Devils Press@2×15/10kg 25m Heavy Deadball carry @stomach While establishing 100 T2B 100 DB hang Clean @ Jerk @2×15/10kg 100 Cal Row/Ski
Friday
CrossFit Inventive – CrossFit Warm-up 20 scorpions F/B 30 sec lower back hipflexor E/S 30 sec Glute stretch each side 30 sec spiderman lunge E/S ——— Cycle through in order: 10 Cal Ski 20 banded tricep ext 10 Cal Bike 20 Glute bridges 100m Run 5 Inchworm 1 push-up ——— Strength: Dumbbell Flat Bench Press […]
Thursday
CrossFit Inventive – CrossFit Warm-up 300m run into: 5 inchworm 20 scopions lower back hip flexor E/S 30 sec calf stretch E/S 30 calf pumps 10 wall squats 20 banded glute bridges 20 banded SLDL ——————- 10 x Barbell good mornings. Deadlift (7 singles @85% of your 1RM) Build up to 85% of your 1RM […]