Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 400m moderate pace run 10 leg swings forward/lateral 30 sec calf stretch each side 40 calf pumps 5 inchworm 1 push up 20 green banded SLDL 4 laps banded crab walks ————- Tabata: plank hold Static wall squat ————— Coach Dazza run through WOD Metcon (Time) 5 Rounds for […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Frog stretch Barbell T-Spine Stretch Ankle mobility 20 scorpions 30 sec lower back hipflexor each side ————— Barbell: 10 Good mornings 3 Snatch pull 3 power snatch 3 hang power snatch 3 OHS 3 Snatch Balance 3 Squat snatch ——— 3 power snatch + 3 hang squat snatch ——– […]
CrossFit
CrossFit Inventive – CrossFit Warm-up Green banded shoulder mobility 20 green banded SLDL 4 laps banded crab walls 20 scorpions front/back 30 sec lower back hipflexor E/S 30 sec Glute ITB E/S 30 sec cals stretch each side + 40 calf pumps 3 sets: 5 KB SDHP 5 KB Push press E/S 10 Bounding double […]
CrossFit
CrossFit Inventive – CrossFit Warm-up 30 red banded pull aparts 10 pass throughs 10 bent over rows 40 calf pumps 30 sec spiderman lunge E/S 60 sec static squat hold ——— 3 sets: 100m run 5 scap pulls 5 kipping swings 5 push ups 5 wall squats 3 inch worm no push up Metcon (AMRAP […]
Accessory Strength
CrossFit Inventive – Bullet Proof Warm-up 3 rounds: 30 sec Moderate pace Ski/bike 20 sec L-ring hold 10 Banded Lat-pulldowns 10 Banded Tricep ext ———————- Metcon (No Measure) 4 sets: 10 Double Dumbbell Bent over Rows 5 Underhand Strict pull-ups 90 rest *Break the 5 pull-ups up if needed. *Choose own weight for Bent over […]
Monday
CrossFit Inventive – CrossFit Warm-up Cycle through 3 rounds: 10 Red banded nose bridges 3 Inchworm 1 push-up 15 sec spiderman lunge add rotations 5 Dumbbell Strict press each side 8 Dumbbell Alt lunges 10 Cal Ski erg/bike —————– Barbell: 10 barbell wrist rotations 10 SLDL 5 hang power cleans 5 front squats 5 push […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 3 rounds: 100m run 5 push-ups 10 scorpions belly only 10 air squats 2 inchworms 3 push-ups 5 cal row/ski/bike Metcon (No Measure) On Every 5 mins x 6 sets: 10 Cal row/ski/bike 10 Wallball @9/6kg 10 Burpee box jumps @20 inch M&F 10 Push-ups 10 KBS @24/16kg 100m […]
Boost your recovery
Here are 8 ways to boost your recovery from day to day training. We all know that feeling, where you wake up the day after a big workout and your muscles feel so sore. But did you know there are some methods you can use to help prevent that ‘exercise hangover’?
Friday AM session only.
CrossFit Inventive – CrossFit Warm-up Row or ski 60 seconds 3 rounds: 3 inchworm 1 push-up 10 scorpions only 5 wall facing squats 10 Green banded SLDL ——————– Barbell Tech for BOR Bent Over Row (4 Sets 10 reps) Build up and complete all 4 working sets at the same weight. Keep your back flat […]
Thursday
CrossFit Inventive – CrossFit Warm-up Green banded shoulder mobility 30 Red banded Nose bridges 30 red banded tricep extensions 2 red banded lat pull-downs 10 red banded single leg SLDL E/S 10 red banded pass throughs 10 HRP 3 sec down/Fast up 20 scorpions 30 sec lower back/hipflexor E/S ———————— Metcon (No Measure) Accessory Strength: […]