Thursday
CrossFit Inventive – CrossFit Warm-up 1 x carpark run 10 leg swings forward /Lateral 30 green banded SLDL 4 laps banded crab walks 2 laps banded monster walks 20 scorpions front/back 30 sec lower back stretch 30 sec calf stretch E/S 10 HRPU down slow/up fast 10 scap pulls ——— Deadlift (3 @70%, 1 @75%, […]
Pure Conditioing
CrossFit Inventive – Pure Conditioning Warm-up 3 rounds each with your partner: 100m ROW/SKI OR 30 SEC BIKE 3 INCHWORM 1 PUSH UP 10 CALF PUMPS 5 RING ROWS 20 HOLLOW ROCKS Metcon (Time) Partner WOD 5000m Row/Ski (share evenly) Into: 100 synchronised HRPU
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Power Clean + Hang Power Clean + Squat Clean + Hang Squat Clean (On every 90 sec x 7 sets) Hang Clean (8 min emom)
Wednesday
CrossFit Inventive – CrossFit Warm-up Couch Stretch x 60-90 E/S Wall Slides x 10 slow reps Calf Stretch x 60 E/S 50 calf pumps 30 sec wrist stretch 40 alternating shoulder taps ————– 15 Air Squats 100m Run Bear Crawl 10m forward Bear Crawl 10m steps backward 100m Run Air Squats x 15 ————— 3 […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Couch stretch 60 sec E/S Glute stretch 30 sec E/S Twisted Cross 30 E/S Puppy dig pose 30 sec 20 scorpions 30 sec lower back/hip flexor —————- Red banded nose bridges x 30 15 forward rotaions E/S 10 pass throughs 10 OHS 15 Scap pulls —————- Metcon (4 Rounds for […]
Accessory Strength
CrossFit Inventive – Bullet Proof Warm-up Two Sets: KB Halos x 5 each direction Single-Leg Deadlifts x 5 each side 10 KB Handle tap Metcon (No Measure) 3 Sets: 10 Single arm KB strict press 10m Bottoms up KB carry 10 Single arm KB strict press 10m Bottoms up KB carry 60 rest Dumbbell Flat […]
Monday
CrossFit Inventive – CrossFit Warm-up 2 min Frog stretch 60 sec banded ankle mobility Double carpark run 1 laps inchworm 1 laps spiderman lunge 20 scorpions front/back 30 sec lower back/hip flexor 40 calf pumps Agility ladder run throughs 4 laps banded crab walk + 20 banded glute bridges ——————— WOD BRIEF Metcon (Time) Strength […]
Partner WOD
CrossFit Inventive – Pure Conditioning Metcon (Time) 400m Farmers carry @2×24/16kg 1000m Row/Ski or 80 cal bike 100 HRPU 1000m Row/Ski or 80 cal bike 100 Plate G2O @10/5kg 400m Farmers carry 100 DB Push press @(mod/light)
Friday
CrossFit Inventive – CrossFit Warm-up Carpark run 10 leg swings forward/lateral 30 sec calf stretch on uprights 2 rounds: 10 Cal ski 10 banded glute bridges 10 cal row 3 inchworm 1 push up 10 cal bike 10 plyo spiderman lunges —————— Metcon (Time) For time: Teams of 3: 3000m Ski erg 1000mRun(together) 2000m Row […]
Thursday
CrossFit Inventive – CrossFit Warm-up Frog stretch 2 min Couch stretch 60 sec E/S 30 sec Glute stretch E/S puppy dog pose 30 sec twisted cross 30 sec E/S 2 laps banded crab walks 10 Banded glute bridges ————- Set 1. 100m row 10 air squats 5 scap pulls Set 2. 100m row 5 Barbell […]